Announcements

Memorial Day Holiday Schedule

One Workout at 9:00am

 

Snatch Workshop with April 

Thursday 6/7 5:30-7:00pm
$30 - Register Online HERE

 

Community Spotlight

A Book to Love - Alex Kiester 

http://abooktolove.com/

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As a writer, I justify reading as “research” and start every day with a book and a cup of tea and end every night with a book and a very hot bath. Due to this grueling work schedule, I typically read about four books a month, start almost twice that, and post only my favorites on A Book to Love. This is A Book to Love after all, not loathe or even like.

Always on the prowl for a fabulous new book, I’ve waded through sometimes-good algorithm-produced suggestions and Top 50 book lists that recommend I read “To Kill A Mockingbird” for the third time. Don’t get me wrong: I’m as much a fan of Atticus Finch as the next girl, but I want to discover fresh, new titles. Finding good books takes time, energy, and research. A Book to Love does that for you.

I review commercial and literary fiction, mysteries, women’s fiction, historical fiction and motivational nonfiction with the odd miscellaneous thrown in. So if you’re in the market for, say, a memoir set during the Vietnam war, you’re probably out of luck. But I hope you stick around and discover something else to love! The book recommendations are searchable by genre and you can shop for books directly from the site!

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Saturday 5.26.18

CrossFit, CrossFit Strength, & Endurance

Project Badass Strengthen #3

 

Competitor/Fitness
15:00 AMRAP (with Partner)
20 C2B Pull Ups
20 Thrusters (155/105/55%)
Then Immediately,
2400m Run*

*Run individually, not as a pair.

Run Scaling:
If you have a:
Sub 8:00 Mile: 2400m per run
8:00 - 10:00 Mile: 2000m per run
10+ minute Mile: 1600m per run

 

CrossFit Strength

Same as Class
or  
Open Gym Option:
Bench Press
1x3 (87.5% of 3RM)
1x3 (92.5% of 3RM)
3x3 (97.5% of 3RM)

3 x Super Sets
a. 10-ish DB Incline Chest Flys
b. (Max Reps - 2) Strict Rig Dips
c. (Max Reps - 2) Ice Cream Makers
d. 20-ish GDH Sit Ups

Friday 5.25.18

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CrossFit, CrossFit Strength, & Endurance

Project Badass Strengthen #3

 

Competitor/Fitness
5 Rounds for Skill
:30 Jump Rope
:15 Rest
:30 Handstand Hold/Walking
:15 Rest

 

Competitor/Fitness
 25:00 AMRAP (Teams of 3)
Max Distance Row

*Alternate teamates whenever.
*For someone to row, a teammate must be holding a regular or side plank on elbow(s).

Thursday 5.24.18

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CrossFit Strength (CrossFit and Endurance REST day)

Project Badass Strengthen #3

 

 

Competitor/Fitness
Back Squat
1x5 (55% of 5RM)
1x5 (70% of 5RM)
1x5 (85% of 5RM)
1x5 (92% of 5RM)
1x5 (102% of 5RM)
 

 

Competitor/Fitness
10 Rounds for Time
3 Weighted Pull Ups (50/35)
6 One Arm DB/KB Thrusters (50/35)*

*Alternate arms each round.

Wednesday 5.23.18

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CrossFit & Endurance (Strength REST Day)

Project Badass Strengthen #3

 

Competitor/Fitness
10:00 EMOM
4 Ring Muscle Ups
20 Double Unders

 

Competitor/Fitness
For Time
21 Dual DB Thrusters (50/35)
400m Run
18 DB Thrusters
400m Run
15 DB Thrusters
400m Run

Tuesday 5.22.18

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CrossFit, CrossFit Strength, and Endurance

Project Badass Strengthen #3

 

Competitor
2RM Hang Power Snatch
 

Fitness
2RM Hang Power Clean
 

 

Competitor/Fitness
5 Rounds for Time
5 Hang Power Cleans (205/145/65%)
10 Burpee Box Jumps (24"/20"/Low)
2:00 Rest