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WOD for a Cause Details

April 24, 2014

raffle prize

Friends, here are a few more details about this Saturday’s WOD to benefit the Central Post Gym on Fort Sam.
*Please arrive no later than 8:00am so that we are able to assign you to a heat and address all of the participants.
*The first heat will begin at 8:30am, with subsequent heats going every 20 minutes. You will be placed in a heat based on the order in which you sign up that morning.
*There will be a RXed and Scaled version of the WOD.
*We will have a warm-up area available so you can do any kind of mobility, rowing, or barbell movements you may need before you do the wod.
*Bottled water and food from Zederic’s will be provided.

We will also have a raffle for a basket full of some pretty cool CrossFit items–a one-hour massage, 2 CamelBak water bottles, a Quick Dry gym towel, Tiger Balm, a speed rope, lacrosse ball, foam roller, lululemon apparel, a month membership to Body Armor, The WOD Bible, Becoming a Supple Leopard, and more!
Raffle tickets will be $1, and you can purchase as many as you like

If you would like to donate but can’t make it to the event, click here to learn more about the cause and contribute online.

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Thursday – “Question everything. Learn something. Answer nothing.” Euripides

April 24, 2014
10 minutes to find a max floor press. *a little bounce off the floor is ok
15 min AMRAP
7 push press (95/65 or scaled)
9 push-ups
12 box tricep dips
y’all know the drill.
1) we are building to a triple at 90% of max.
2) speed squats
3) narrow stance pause squats
*no finisher today, as all of our focus goes into squatting.
Is Religion Healthy

We wouldn’t touch most religious debates with a 10-foot pole. But here’s a question we can get behind: Is being religious good for your health?
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Wednesday – “You have to dream before your dreams can come true.” A. P. J. Abdul Kalam

April 23, 2014
1a 1b 1c
Double Under technique
3 rounds (15 min cap)
20 burpees
20 MB OHS (elbows locked)
20 Dbl U’s
2a 2b 2c
7 rounds:
a) x 1 bottoms up KB TGU
b) x 2 superman walkout plank
5 x 2 BN press seated on a box.  Use a challenging weight, RI: 2 min
20 min AMRAP
5 tire flips
10 K2E’s
20 alt KB SDHP’s (that’s a 1 arm movement)

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Team Grumpy Jill at Regionals!

April 22, 2014


Come cheer on your favorite coach Jill in style, with your very own Team Jill t-shirt!  Regionals will be here in San Antonio at the Freeman Coliseum on May 23-25. Click here for more details on sizing and placing an order (men’s and women’s styles available). Your shirt will either be sent to you directly, or you can pick it up from the gym before Regionals. There are only a few more days to order, so do it now! Talk to Ryan if you have any questions.

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Tuesday – “If I had to live my life again, I’d make the same mistakes, only sooner.” Tallulah Bankhead

April 22, 2014
1a 1b 1c
Pistol Progressions
10 min AMRAP
10 KB snatches (5 ea. arm)
15 push-ups
2a 2b 2c
20 min AMRAP
11 C2B’s
2 Deadlifts 315/225
10 HSPU’s
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WOD for a Cause

April 21, 2014

Screen Shot 2014-04-04 at 8.46.31 AM

We’d love for you to join us this Saturday, April 26 for a WOD to help raise funds for the Central Post Gym on Fort Sam.  Registration will begin at 7:30am, with participants being placed into heats (first heat starts at 8:30am) that will go every 20-25 minutes.  You can sign up ahead of time on MBO or on the morning of the event.  No class will be deducted from your account, but we are asking for a $10-$20 donation with all proceeds going towards the purchase of equipment for the Central Post Gym.  This event is open to everyone, with a scaled option available for our CrossFit 1 friends.  Please feel free to share this information with any friends and family who would like to participate!

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Monday – “Every action of your life touches on some chord that will vibrate in eternity.” Edwin Hubbel Chapin

April 21, 2014
1a 1b 1c
Squat Clean technique + sets of 2-2-2-2-2
Max reps in 12 min of:
10 box jumps
3 cleans 115/85 (or scale as needed)
2a 2b 2c
15 min to find a max push jerk to a heavy single
Team’s of 3
for time:
Flip a tire to the end of the parking lot and back
…then in a round robin fashion do 99 burpee box jumps (1 box per team)
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Saturday – “The symbolic language of the crucifixion is the death of the old paradigm; resurrection is a leap into a whole new way of thinking.” Deepak Chopra

April 19, 2014

Remember we are closed Sunday for Easter!

 1a 1b 1c
4 rounds
500m/400w row
25m/18w push-ups
rest 2 min between rounds
 2a 2b 2c
For time:
50 box jumps 24/20, then… of
power snatches 115/75
clapping push-ups
finish with 50 Dbl U’s
A Short Step to Food Label Literacy

When we teach 8- and 9-year-olds to be Nutrition Detectives, they can teach their parents.

picture of a food label with notes for each section





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