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WOD Wednesday 13March13

2 person teams
For time:

50 Burpees
50 Pull-ups
Run 1 mile
50 Push-ups
50 Squats
Run 1 mile

Kaden

WOD Thursday 27 December 12

3 rounds for time:
10 Squat clean @ 135/95
50 Double-unders

WOD 26DEC12

Due to inclement weather conditions there will be no 0515 class.

Buy in: 50 WB (20/14)

then 3 rounds of:
500m row
30 Pullups
30 KB swing (2/1.5)

Cash out: 150 Double Unders.

Welcome Back!

WOD Monday 24 December 12

Closed for the Holiday!

Rock out 10 x 100m sprints near the house… rest 30 seconds between efforts.

WOD Friday 14September12

20 minute AMRAP

4 Toes to Bar
8 Burpees
12 Wall Ball

CFNS Schedule Change:

Starting this Wednesday April 4th we will be holding a Skill and Technique class at 6:30pm every other Wednesday night. This week is muscle-ups. There will be a new class every other Wednesday and you will be required to sign-up at least 24hrs prior. There will be no workout and it will be a time to learn and or perfect new skills. Sign-up sheets will be located next to the main whiteboard. On the alternating Wednesdays it will be time for you to come in and work on your technique. There will be NO WODs at this time and the Gym will be open for practice until 7:30pm. Also starting this week, the 6:30pm Monday, Tuesday, and Thursday class will be a different WOD. There is no required sign-up for this class this week, but starting April 9th this class time will also have a sign-up sheet next to the main whiteboard. These WODs will be more conditioning bodyweight style metcons. They will have no time limit and the class will follow a very strict timeline.

WOD Friday 23March12

It’s the last week of the 2012 CrossFit Open guys! We will only offer 3 normal classes today (9am/4:30pm/5:30pm) and 7am class for people who can’t make it Saturday. Don’t forget that we’ll host the CrossFit Games Open WOD 12.5 Saturday morning! Show up at 8:30am to be assigned a heat. We’ll start the first group at 9am sharp!

“Grace”
30 Clean & Jerk

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