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The next round (2nd of 6) of the games competition will start tomorrow!!! GET EXCITED! For those of you who are not competing, you will get a taste of what these workouts will feel like. 


For those of you are planning to compete, we will find a way to get your workout judged tomorrow. We can also set a special time outside of the classes to make sure everyone has an opportunity to compete.




Some action from today:





Workout for Tomorrow:


Practice what you suck at for a while



Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups 
15 Box jumps (24")



Yes this is the Crossfit Games workout however we are doing this as a gym because it fits well in to our programming this week and will be fun for you guys to try. Please keep in mind that if you want to validate and submit your score you must have a judge. 






For all of those interested in the Crossfit Games Open


For all workouts performed at our gym...THE STANDARDS MUST BE KEPT.

I will not verify a time that was not legit. 


With that said, times can only be verified if

Alex, Jaime, Sal, Karo, Rick, Dana or myself are present. This does not mean we have to judge you but we must be their to oversee and make sure the standards are kept.



Workout #2:

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups 
15 Box jumps (24")



This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Box jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.



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Alex, congrats on making it to the games site!! woohoo!!

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