Superbowl Sunday at CFSWP

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This Sunday, Feb 1st, Join us for another Fun Sunday.

 We will celebrate your success with the 30 days of clean eating and workout consistency and retest to Helen. Will you beat your time?

2:00pm measurement/post pictures for our official challengers, 2:00pm unofficial challengers (all levels) start warming up, first heat goes at 2:30pm. The next heat starts at 3:00pm.

3:30pm we will celebrate the end of our clean eating challenge with a paleo potluck, Norcal toast. Watch the Superbowl at the box. Thank you Tammy Martin for bringing the projector the make this the Best Superbowl Party yet!

Two winner will split the pot!

Congrats Samara and Chris Mar! Everyone had results, everyone wins in this regards! Outstanding work all.

“The Path to Success is to take massive determined action”

– Anthony Robbins

#Community #FitnessFun #ResultsDrivenGym

1-29 & 1-30, 1-31 WOD

Saturday:

1-31

Sat. endurance word with coach H3! Join us.

Friday:1/30

WarmUp
Run or Row 600m
BandyHam+QuickHip
3 Rounds
10 PassThru
10 OHS
WarmUp OHS

1) OHS 5 x (1 pause + 1 regular) reps; Rest as needed

2) “Nancy”
5 Rounds ForTime
Run 400m
15 OHS 95/65#

Cool
RestWalk 200m
Roll

 

1/29

Thursday

WarmUp
Run or Row 600m
Couch
3 Rounds
7 Inchworm+PushUp
7 SupineRow
7 FrontSquat (bb)

1) AMRAP6
7 Dips
7 HSPU
21 DoubleUnder
Rest 3:00

2) AMRAP6
3 MuscleUp (scale: 6 C2B)
6 Thruster 65/95#
12 WallBall 20/14#
Rest 3:00

3) AMRAP6
3 ManMaker 35/20#
9 Burpees
50m Sledpull

Cool
RestWalk 400m
Roll

$$$3×20 GHD

open gym-noon!

1-31

Sat. endurance word with coach H3! Join us.

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Mike, Patrick and Darren take on The Gorilla Takeover
Good luck this weekend guys!
If you can, go cheer Patrick, Darren and Mike on!

1-28 WOD

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WarmUp
Row 600m
1 Len Inchworm
1 Len Spiderman
3 Rounds
6 Bootstrap
6 Kossack
WarmUp BackSquat

1) BackSquat (5,3,1)(5,3,1); Rest as needed
** Go heavier in the second wave

2) 3 Sets
6 PowerClean TnG
9 Burpee AFAP
Sprint 100m (to the first gate)
RestWalk Back

Cool
Couch
Roll

 

*9am CF Burn Baby! Grab some endurance fun at CFSWP!

Get ready for the burn with coach S!

#LeanAndMean #CFBurn! #DoIt!

 

Schedule your class link here:

https://crossfitswportland.frontdeskhq.com/schedule#/list?dt=2015-01-28&lt=staff

The Open is coming….

The Open is coming…. Are you ready?

Are you a member at CFSWP with 1 year of CF experience? Then…Boom this event is for you! Scaled, RX and masters!

Community open wods every Friday and Sundays at 3:00pm. Time for some fun with your CF family!

Register to do the games at your cfswp box now! www.crossfitgames.com!

who's next?
who’s next?

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Go Darren!
Go Darren!
Cecilia and Kelsey
Cecilia and Kelsey
14.2 standard review
14.2 standard review

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1-26 WOD

Don’t forget to sign into your class, still time to win. 1 lucky winner will win a massage in Feb and Skin compressions sleeves in March!

Clean eaten challengers keep your goal in mind. You are almost there. YOU GOT THIS!

Monday:

WarmUp
Run or Row 400m
3 Rounds
5 ScapPullUp
5 ScapPushUp
12 WallSquat

1) 5 Sets
PushPress x 3 reps
Rest :60
StrictPullUp x 4-8 reps
Rest :90

2) AMRAP12
10 Burpee
10 KBS 32/24 kg

Cool
RestWalk 200m
Roll / Stretch / ball smash

Burn at 9am

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1-25 Sunday Funday!

Sunday:
2:00pm Crossfit 101 w/ coach Darren
2:00pm Olympic Lifting w/ coach Troy
3:00pm Team w/ coach Shan

No personal training class this Sunday. Coach Steve is off this weekend getting another mobility/rehab certification!

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Team:

warmup

Run or Row 600m
1 Len Inchworm
1 Len Spiderman
2 Rounds
5 PullUp
10 PushUp
15 Squat
Teams of 2
1) EMOM12
P.1 DeadLift x 3 reps 225/155#
P.2 PushUp x 10 reps
** In the first minute partner 1 does DL partner 2 does pushup, second minute partner 2 DL partner 1 pushup.
2) Still in teams of 2
8 Rounds
Partner 1 Row 500m
Partner 2
AMRAP
6 PowerClean
9 TTB
** When Partner 1 finishes row, switch with partner 2. Score is rounds.
Start where partner left off in AMRAP during transition. Each Partner will row 4 x 500.
Cool
RestWalk 400m
Roll / Stretch

Don’t forget to sign in to your class, still time to win. 1 lucky winner will win a massage in Feb and Skin compressions sleeves in March!

Clean eaten challengers keep your goal in mind. You are almost there. YOU GOT THIS

1-21 & 22 WOD

CrossFit Open Registration

. Athletes can register as scaled or RX at CrossFit.com. Anyone can sign up to compete in five workouts over five weeks. Last year the Open reached 209,000 athletes from around the world. Are you ready? http://games.crossfit.com/about-the-games/the-open We plan to host workouts as a group officially Sundays at 3:00pm during the CF open. Feel free to come cheer your friends on, or join in. We will also run these words as work out of the day on every Thursday. Of course you can scale these workouts as needed in the unofficial daily wod. Questions? See Coach Steve.

Wed
WarmUp
Row 600m
1 Len Inchworm
1 Len Spiderman
3 Rounds
6 Bootstrap
6 Kossack
WarmUp BackSquat

1) BackSquat 6×3; Rest as needed

2) ForTime
Row 500m
15 PowerClean 135/95#
100 DU
15 PowerClean 135/95#
Row 500m

Cool
Couch
Roll

1/22

Thursday:

Row 400 m
1 length high knees
1 length butt kickers
Run 200 m
1 length Spider-Man

Mobility: bandy ham 1 min each side

3 sets of 10
Scap pull ups
Scap push ups

15 min to work up to a heavy weighted pull up

Wod:
5 rounds for time
10 Toes to Bar
10 Burpee Box Jump Overs
10 push-ups
300 Meter Run or row

$$ 100 DU

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