3-201 sched

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7-24-16 After more than a month of consideration….

May 21, 2010 seems like yesterday. I remember the excitement and anticipation I felt reading the e-mail that said I had been accepted as a CrossFit affiliate. It was an exciting time to be a CrossFiter. The community of affiliates, owners and HQ was a tight group, that helped each other figure things out, run a better business, become a better coach, and just lend a listening ear. This year as May was drawing to a close, I didn’t feel that same sense of excitement. I knew I faced a hard decision this year, and I have finally come to a place where I am at peace with my decision. I will not be renewing my affiliation with CrossFit.

The truth of the matter is after 6 plus years everyone that wants to, knows what we do. Come tomorrow we’ll keep doing what we’ve always done. Post the workout, hold our classes, come have some fun, work hard and then go home happy. Nothing is going to change except the name to IoTA Fitness. Our gym and community have been a fantastic part of my life or a long time now and just changing the name, changes nothing. I look forward to seeing most of you tomorrow for another great day at the box!!

20 min
1 mile run
then AMRAP
9 Wall Ball
7 Burpee

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7-22-16 Nicole

20 Min AMRAP
Run 400 meters
Max rep Pull-ups

Total number of pull-ups completed for each round will be your score. Each time you come off/let go of the Pull-up bar run 400m.

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15 min EMOM
1 Squat Snatch (Power Snatch + OHS)
2 Hang Power Snatch

1000m row
21 Double Unders
12 Deadlift (205#/165#)

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Accessory Work
a- (3x)
1 min Hollow Hold
15 sec rest
1 min Plank
15 sec rest

b- (3x)
5 Reach and Twist
10 I, Y, T (5#/2.5#)
20 Scarecrow (5#/2.5#)

17 min AMRAP
10 KBS (70#/53#)
20 Walking Lunge
200m run

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STRENGTH – Clean and Jerk
12 min 1 Squat Clean + 2 Hang Power Clean – Increase load at 4 and 8 min

2 min AMRAP
10 Box Jump
10 HR Push-up
2 min Max Effort Unbroken Set of Power Clean (you can rest the bar in the front rack position)
Choose your load – A good guide line for this would be 75% of your 1RM
Rest the remainder of the two min after you have done as many cleans as you can

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7-18-16 Small Schedule Change tomorrow

5:15 am, 6:15 am – CrossFit Class
7:00 am CrossFit Kids Class
9:00 am CrossFit Class
5:15 pm CrossFit Class

Keep an eye out each day this week as we are still a little short handed with Coach Ryan being gone.

4 – 100′ Sled Push (down and back) (165#/115#)
Speed is the name of the game here

15min AMRAP
5 SDHP (95#/65#)
10 Burpee
15 PVC Overhead Squat

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1000 Meter Row
then (10x)
7 Bar Facing Burpee’s (7 to represent the month of July that he was K.I.A.)
3 Thrusters (95#/65#) (3 to represent the day in which he was K.I.A.)
finish with
1200 Meter Run w/Med. Ball 20#/14#

PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred. He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens. He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan.

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