Crossfitindynorth’s Blog

There are open gym classes today at 9 am and 1 pm.

Paleokit orders are going in on Wednesday, Aug 4th at 11 am.  Paleokits consist of jerkey, dried fruit and nuts balanced in 4 and 2 block meals and vacuum sealed for freshness and convenience.  You will receive a 15% discount on all orders.  Please get your order in and prepay by the above deadline.  They are currently sold out of 2 block grass-fed beef pouches.  We will have individual 4-block pouches available at the gym if you do not want 25 at the discounted price.

25 large (4 block) grass-fed pouches – $138.50 (discount already included)

REST DAY

There is an 8 am On-Ramp class and a 9 am Team WOD today.  Bring a friend and introduce them to World-Class Fitness!

There are rope climbs in the Team WOD today.  Please dress accordingly.

Preliminary Team WOD
For time:
800 m Relay run (200 m per athlete)
200 squats
4 rope climbs
175 sit-ups
4 rope climbs
150 push-ups (hands off ground)
4 rope climbs
125 burpees
4 rope climbs
800 m Relay run

The 1 pm WOD class has been cancelled today.

Congratulations to everyone who came in for the deadlift WOD yesterday!  You guys did a great job.  We had 40 athletes get a personal record!  Karen Bush and Michelle Hernandez pulled a box record 228 lbs.  Scott G, Jordan, Bob Murray and JR Bennett joined the 400 lb club.

Complete 2 rounds for time of:
50 Box jumps, 24″/20″
20 m Barbell Farmer’s walk, 75#/45# (each hand)
35 Thrusters, 75#/45#
20 m Barbell Farmer’s walk
20 Push-ups (hands off ground)

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2-2-1-1-1 Deadlift

core work: 100 GHD sit-ups

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Complete 4 rounds for time of:
400 m run
20 Kettlebell swings, 70#/53#
15 Burpees with lateral jump over kettlebell

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The 1 pm class has been cancelled today.

“Nasty Girls”

Complete three rounds for time of:

50 Squats
7 Muscle-ups
135# Hang power clean, 10 reps

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compare to 1/26/10

Please check this week’s class schedule as there are several changes.

5 x 5  Front Squat @ 70-75% of 1RM

6 x 40 yd suicide sprints
*place 4 cones 10 yards apart

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