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March 29, 2011

So I have had a few requests for a regular 7:30pm Class. Here are my thoughts.

Open gym everyday from 7:30pm-9:00pm or so.

A scheduled 7:30pm class on Mon/Wed.

For those of you who have been doing the Oly lifting, keep with it. Lately it has turned in to more of an open gym thing anyways, work with each other to get better at your lifts. Otherwise take the class.



Some running skill work before the 5k yesterday.


Photo (32)




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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I like the open gym concept

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