Archives for CrossFit Pride

Saturday, Oct. 28 is our Halloween Costume/Dress Up day! Wear your costume and come for our Halloween WOD @ 8:30 & 9:30am (No 7:30 Lifting)

Throw back to last years Halloween/Dress Up day.

UNICORN POWER!

WORKOUT OF THE DAY

Open Gym 9:30-11:30am

Yoga 5:30pm

Back Squat-

1 x 8 @ 65%

1 x 6 @ 75%

1 x 3 @ 85%

1 x 2 @ 90%

AMRAP in 11 minutes of:

10 Deadlift 185/125

25 AbMat Sit Ups

50 Double Unders

Mobility:

Middle Splits/Pigeon Stretch

Thank you all for participating in the chili cook off, it was a hit! Start working to perfect your chili for next years competition. Congratulations to Dave Smith as the winner of 2017 Chili Cook Off!

WORKOUT OF THE DAY

Cycle Box 6pm 

Oly 6:30pm

EMOM x 10:

2 Strict Press + 3 Push Press (70-75%)

For Time:

400m Run

15 Clean & Jerk 135/95

3 Rope Climb

400m Run

12 Clean & Jerk

2 Rope Climb

400m Run

9 Clean & Jerk

1 Rope Climb

Mobility:

3x 10 YTA’s

Lat & Calf Roll

 

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9am

Hildy

100-calorie row
75 thrusters, 45/35
50 pull-ups
75 wall-ball shots, 20/14
100-calorie row

 


Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.

 

WEAR YOUR PINK TODAY.

CHILI COOK OFF TONIGHT!

5-8pm BRING ON THE CHILI!!!!

WORKOUT OF THE DAY

7:30am Lifting

8:30am BARBELLS FOR BOOBS WODS

9:30am BARBELLS FOR BOOBS WODS

8:30am Cycle Box 

9:30 YOGA

Individually :

GRACE

For Time:

30 Clean & Jerks 135/95

OR

HELEN 

3 Rounds For Time of:

400m Run

21 KB Swings 

12 Pull Ups

With a partner:

HELEN & GRACE BFFS!

3 Rounds For Time of:

400m Run (both run)

21 KB Swings 53/35 

12 Pull Ups

*After each round 10 Clean & Jerks 135/95

One Works, One Rests, Both Run

Tomorrow: Saturday, Oct. 21 Barbells For Boobs WODS @ 8:30am & 9:30am

&

Chili Cook Off 5-8pm Jumpy/Obstacle course, Chili & other food, Corn Hole, Fun with Friends (BYOB)

WORKOUT OF THE DAY

Mash 5pm

Yoga 6pm

Review & warm up WOD movements

For Time:

50 Calorie Bike

40 AbMat Sit Up

30 KB Swing 53/35

20 Front Rack Lunges 95/65

10 Muscle Ups (ring/bar)

20 Front Rack Lunges 95/65

30 KB Swing 53/35

40 AbMat Sit Up

50 Calorie Bike

Mobility:

W/ Barbell- Roll/Smash Quads

Congratulations Jake and Michele!

Welcome to the world beautiful Scarlett Wren Miller 7lbs 1oz 

WORKOUT OF THE DAY

Open Gym 9:30-11:30am

Back Squat

1 set of 20 reps @ 60% + 15lbs

2 Person Teams-

AMRAP in 15 minutes:

2/2, 4/4, 6/6, 8/8…etc

Squat Cleans 135/95

Burpee Box Jump Over

*Break reps up however

Mobility:

Couch Stretch & Pigeon Stretch accumulate 4 minutes minimum 

Ladies check the Events Page on our website to sign up for the Nov. 10 Ladies Night hosted by Nikki Craft!

Reminder: Saturday, Oct. 21 Barbells For Boobs WOD 8:30 & 9:30am Classes

Chili Cook Off 10/21 5-8pm Sign up in the gym on the birthday board

WORKOUT OF THE DAY

Cycle Box Class 6pm

Strict Press-

4 Sets of 10 reps @ 60%

AMRAP in 12 minutes of:

100m Sprint

12 DB Push Press 35/20’s

9 Toes to Bar

Mobility:

3 sets of 10 YTA’s 5’s/2.5’s

Roll Scapula/Back

 

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 5:30pm

Superset x 4:

Bent Over Rows x 10

Strict Ring Dips x 10/8

5 Rounds For Time of:

20/15 Calorie Row

10 Strict Ring Dips

Mobility:

Banded Chest Stretch

WORKOUT OF THE DAY

Cycle Box 6pm

Oly 6:30pm

Back Squat- 

8 reps @ 70%

8 reps @ 73%

6 reps @ 80%

6 reps @ 83%

AMRAP in 10 minutes of:

15 OH Squats 95/65

30 Double Unders

Mobility:

Roll Lats

 

Yesterday was an AWESOME day with you all! We are super proud of all our teams, the 1st time competitors we had yesterday, and the podium finishes were a nice bonus!!!!

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9:30am

Luke

For time:
Run 400 meters
15 clean and jerks 155/105
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots 20/14
Run 400 meters
45 kettlebell swings 53/35
Run 400 meters
30 ring dips
Run 400 meters
15 weighted lunges 155/105
Run 400 meters

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

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