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Monthly Archives: November 2017

Friday December 1, 2017

Posted on November 30, 2017 by Suzie Lilakos

1) One Rep Max Clean and Jerk

2) “Lift Off Workout”

AMRAP 12

25 Pull Ups

50 Calorie Row

100 Overhead Squats (45)

50 Box Jumps (24/20)

25 Pull Ups

Posted in Uncategorized |

Thursday November 30, 2017

Posted on November 29, 2017 by Suzie Lilakos

1) One Rep Max Snatch

2) “Advantage”

3 Rounds:

500m Row

15 Burpees

25 Box Jumps (24/20)

*rest 1 min between rounds

*17 min time cap

Posted in Uncategorized |

Wednesday November 29, 2017

Posted on November 28, 2017 by Suzie Lilakos

1) Accessory Work:

a) Toes to Bar, 3×10

b) DB Bench Press, 3×10

c) Hollow Rocks, 3×15

d) Squat Therapy, 3×10

2) “Dubs & Squats”

3 Rounds:

100 Double Unders

15 Overhead Squats (135/95)

*12 min time cap

Posted in Uncategorized |

Tuesday November 28, 2017

Posted on November 27, 2017 by Suzie Lilakos

1) Front Squats:

6×2 @ 70%

*2 second pause at the bottom of each squat

2) “Skid Row”

10-1

Thrusters (135/95)

Pull Ups

*13 min time cap

Posted in Uncategorized |

Monday November 27, 2017

Posted on November 26, 2017 by Suzie Lilakos

***Today is the LAST DAY to get in a clothing order!! We will be placing the order this afternoon so please let us know ASAP if you would like to order anything.***

**This Thursday and Friday we will be participating in the CrossFit Liftoff! One Rep Max Snatch, Clean and Jerk, and workout. The workout will not be announced until Thursday night at 8pm (just like the Open). If anyone would like to sign up and see how they match up with their age and weight class please feel free to do so! This is not required but HERE is the link to register/find out more information.***

1) Push Press:

Build to Heavy 2 Reps

(we did 3 reps on 11/13, try and beat that!)

2) “Raising the Bar”

AMRAP 10

1 Deadlift (115/75)

1 Hang Power Clean

1 Front Squat

1 Push Press

*Every time you drop the bar or “rest” the bar on the ground, perform 5 Burpees!

Posted in Uncategorized |

Sunday November 26, 2017

Posted on November 25, 2017 by Suzie Lilakos

Endurance Class @ 8:30am!!!

Posted in Uncategorized |

Saturday November 25, 2017

Posted on November 24, 2017 by Suzie Lilakos

Class @ 9am!!!

Posted in Uncategorized |

Friday November 24, 2017

Posted on November 23, 2017 by Suzie Lilakos

***Bring a Friend Day!!!***

Class @ 9am!

Posted in Uncategorized |

Thursday November 23, 2017

Posted on November 22, 2017 by Suzie Lilakos

***Happy Thanksgiving everyone!!!***

**9am – Earn Your Turkey 5K @ Lake Q**

*Open Gym – 10am – Noon*

Posted in Uncategorized |

Wednesday November 22, 2017

Posted on November 21, 2017 by Suzie Lilakos

***No 6pm class tonight!

Thanksgiving 11/23: No Class! Earn Your Turkey 5K @9am, Open Gym 10am-Noon

Friday 11/24: Bring a Friend Class @9am!***

———————

1) Back Squats:

5×5 @ 70%

2) “Double Grace”

60 Clean and Jerks (135/95)

*12 min time cap

Posted in Uncategorized |
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