NEW WEBSITE!!

WE HAVE A NEW WEBSITE!!!

Find us at...

www.crossfit4everyone.com

WE HAVE A NEW WEBSITE!!!

Find us at...

www.crossfit4everyone.com

WE HAVE A NEW WEBSITE!!!

Find us at...

www.crossfit4everyone.com

News 10-8-12. Wods posted below!

SHIRT MONEY IS DUE BY FRIDAY!!  

Cash works best!

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INTEGRITY'S REVENGE

Wow!  Robert, Phyllis, Joshua and I had an incredible time in Charleston watching the Garage Games event!  We saw athletes that are just starting to CF Games competitors like Nate Schrader!  Oh and who remembers Jen Nam?  She just got back from Afghanistan and was out there killing it!!  It was very inspirational!  All of you that are toying with the idea of competing...JUST DO IT!!  Heck, you compete everyday at the box! A lot of you would love it! So start getting ready for the Reindeer Games!!  

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REINDEER GAMES

We made a lot of great contacts and learned a lot this weekend.  We also learned that we need your help!!  A lot of people say they are wanting to help.  So we are ready for you!

Right now we need...

1.  SPONSORSHIP

If you know of anyone, any business, medical group, corporation, or professional group that you think could possibly sponsor us come see Julie ASAP.  They can donate money, product, service, set up a vending table, etc.

2.  FLYERS

We have flyers that need to be passed out to businesses, posted around town, on base, etc.  Please let me know  if you have anywhere you can put some up!!

3.  SIGN UP TO VOLUNTEER 

We need you to sign up on the website to volunteer.  (SEE LINK BELOW) Please don't just tell us.  We need to have all volunteers sign up.  We will need help setting up on Friday, for the event on Saturday and Sunday, and clean up on Monday.  When can you come and help??  I will have a sign up at the gym for what type of volunteering you would like to do and what days you can assist us.  

4. SIGN UP TO COMPETE

Now decide if you are going to compete individually or with a team.  Make a commitment and start training hard!  This is a great place to do your 1st event...in your own box!! 

www.reindeergames2012.com

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WORK WEEKEND: OCTOBER 13th

Mike, Nick and Alex have been working like crazy getting the climbing wall ready.  This weekend we have rented a scissor lift to do the high stuff.  Anyone that is interested in coming in to help come on down.  We have other projects that will be going on like painting, working on pull-up bars, hanging flags, etc. Wod is at 9am and then we will get to work!  

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OLYMPIC LIFTING SEMINAR

October 20th is just around the corner.  Sign up and pay asap!  Obviously the gym will be closed that weekend for regular wods!

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STEFUNNY GOT HITCHED! 

October 3rd Steph married the love of her life!  She will be moving to the Netherlands in December to be with her man!  Obstacle Day is a partner WOD dedicated to Steph and Sam!  Many Congratulations go out to the happy couple!!

Monday, 10/7

3RFT:
-10 Squat Cleans, 135/95lb
-20 Box Jumps, 24"
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Scaled:
2RFT:
-Power or Squat, adjust weight
-Adjust box height as needed

Tuesday, 10/8

"Nate"
20 Minute AMRAP:
-2 Muscle Ups
-4 Handstand Push ups
-8 Kettlebell Swings, 70/53lb
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Scaled:
10 Minute AMRAP
-Use band or start from knees or jumping
-Push ups, or feet on box
-Adjust weight as needed

Wednesday, 10/9

Steph and Sam's Obstacle Day: Teams of 2
For time:
-Run 400m
-Piggy Back Each 100m
-Run 400m
-Fireman Carry Each 100m
-Run 400m
-Wheel Barrel Walk Each 100m
-Run 400m
-Hanging Barbell Walk 100m, 225lb/155lb
-Run 400m
-Waiter's Barbell Walk 100m, 155lb/105lb
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Scaled:
-Sand bag instead of piggy back
-Run with 2, 20lb Med balls instead of Fireman
-50 push ups instead of wheel barrel
-adjust barbells as needed

Thursday, 10/11

For Time:
-21 Split Jerks 115/75lb
-12 Burpees
-3 Stiff Leg Dead Lifts 115/75lb
-18 Split Jerks 115/75lb
-12 Burpees
-6 Stiff Leg Dead Lifts 115/75lb
-15 Split Jerks 115/75lb
-12 Burpees
-9 Stiff Leg Dead Lifts 115/75lb
-12 Split Jerks 115/75lb
-12 Burpees
-12 Stiff Leg Dead Lifts 115/75lb
-9 Split Jerks 115/75lb
-12 Burpees
-15 Stiff Leg Dead Lifts 115/75lb
-6 Split Jerks 115/75lb
-12 Burpees
-18 Stiff Leg Dead Lifts 115/75lb
-3 Split Jerks 115/75lb
-12 Burpees
21 Stiff Leg Dead Lifts 115/75lb
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Scaled:
Omit the 21, 18, 6, and 3 rounds
(downward by 3s from 15 and 
upward by 3s from 9s)
Adjust weight as needed.

Friday, 10/12

Part 1.
For Weight:
Over Head Squats
5-5-5-5-5
Part 2.
Paleo Challenge WOD:
8 Minutes to do as many pull ups as possible
*the 6th time you come off the bar, you are finished.
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Scaled:
Use the band that you would normally use for pull ups

Saturday, 10/13

Jordan's Suggestion:
5RFT:
-3 Hanging Power Cleans 135/95lb
-6 Box Jump 36/30"
-12 Toes to Bar
-100m Sprint
-3 Full Squat Cleans
-Rest 1 Minute
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Scaled:
3RFT:
Adjust box height, bar weight as needed

Sunday, 10/14

Closed

Sorry the announcements are sooo late.  New pictures on Facebook!!  My mom was in town and I was busy entertaining!

PALEO MEALS

Have your orders and money for next week in by THURSDAY!  Zach needs a little more time to prepare.  1st week: 13 meals, 2nd week: 51 meals,...  WOW so delicious!!! 

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GB KIDS GYM

Monday there were 6 kids in KGB KIDS GYM!!  

Please bring your child in to try out the new program on the house!

Monday and Wednesday: 4-8 year olds

Tuesday and Thursday: 9-13 year olds

Please see Mickey, Joshua, or Julie  for details!

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REINDEER GAMES

VOLUNTEER FOR REINDEER GAMES HERE

WODS:

Team and Individual WODs are posted on 

www.reindeergames2012.com

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T-SHIRT ORDER

The 1st ever CROSSFIT 4 EVERYONE shirts are ready to be printed!!   We will take orders until this FRIDAY OCTOBER 5th.  There are a variety of styles and colors to choose from! You also get to choose either white or black ink depending on the shirt color.   Have your money by Friday, Oct. 12th.  

Front:

Back:

I can't get the design up but the back says:

Don't give up what you want most 

for what you want at the moment

 (It has the circles from above, under the text.) 

Monday, 10/1

5RFT:
-Row 500m
-15 Bench Press 135/95lb
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Scaled:
3 RFT:

-Row 500m

-15 Bench Press

Tuesday, 10/2: Bear Complex

"Bear Complex"
For weight:
5 Rounds of 7 sets of:
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
*Must be touch and go between sets
No time component, record best full 7 set.

Bear Complex video:
http://media.crossfit.com/cf-video/CrossFit_TheBear.mov
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Scaled:
"Bear Complex"
For weight:
3 Rounds of 7 sets of:

-Power Clean

-Front Squat

-Push Press

-Back Squat

-Push Press

*Must be touch and go between sets

No time component, record best full 7 set.

Wednesday, 10/3

For time:
35-25-15-5 of:
-Pull Ups
-Wall Ball 20/14lb
-GHD Sit Ups
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Scaled:
For time:
25-15-5 of:
-Pull ups
-Wall Ball
-Ab Mat Sit Ups

Thursday, 10/4

Part 1.
For Weight
Back Squat
5-5-5-5-5
20 min. time limit
Part 2.
"Griff"
2RFT:
-Run 800m
-Run backwards 400m
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Scaled:
Part 2.
2RFT:
-Run 400m
-Run backwards 100m