Monthly Archives: January 2012

Tuesday, January 31, 2012

THERE WILL BE NO 6AM CLASS TODAY! ALL OTHER CLASSES AS SCHEDULED! Today is the last day of January, the second month of the challenge and day 38 of burpees! Congratulations to all of those who have had their assessments … Continue reading

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Monday, January 30, 2012

37 Burpees today!  We are almost there!  Hope the weekend was great.  Saturday was exciting in the box and we want to welcome both the Firefighter Challenge Team and the Citadel CrossFit team to our box! Don’t forget to register … Continue reading

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Saturday,January 28, 2012

Open Gym 8am to 10 am.  Hero Wod kicks off at 8:30 (clock starts…warm up before)  This week’s is: “The Seven” A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on … Continue reading

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Friday, January 27, 2012

Happy Friday! Today is 34 Burpees! For those of you in the challenge, Next week is assessment week. Please bring your previous numbers so I can get them all for future assessments. Monday you will be able to come early … Continue reading

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Thursday, January 26, 2012

WOD: 20 Min AMRAP 10 Air Squats 15 Double Unders 200 m Run Share on Facebook Tweet This Post

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Wednesday, January 25, 2012

Wow, what a day at the box! It’s nice to see the classes full and new faces coming in. You are all the best. Keep up the good work! WOD: Strength: Take 20 minutes to establish a Backsquat 1RM You … Continue reading

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Tuesday, January 24,2012

Awesome job yesterday by all and a big welocme to our Firefighters who got started late last night! Today is 31 Burpees and the wod… 5 Rounds for time 7 Deadlift (BW) 9 HOG Pushups 11 Box Jumps Then: Work … Continue reading

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Monday, January 23, 2012

30 Burpees today! Happy Monday! Lately, people have been saying they can’t catch their breath during WODs. Maybe this, from CrossFit Verve will help to understand why! Can’t breath… Must get one more rep… Ever catch yourself thinking that. We … Continue reading

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Friday, January 20, 2012

Don’t forget if you need to do your fundamentals, we have class beginning at 10am tomorrow. This is your chance to get it all in one day. WOD: Bench Press 3-3-2-2-1-1 Then 100 Ring Push ups Everytime you stop, (fall … Continue reading

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Thursday, January 19, 2012

26 Burpees today!!!!!  Great job by everyone for completing yesterday’s wod! Today’s WOD: 21-15-9 OHS (135/95) Handstand walk in meters If you can’t do handstand walks, do handstand pushups) Then Core Development not for time 50 Abmat Sit ups 10 … Continue reading

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