Announcements for Aug. 29-Sept. 5: WODs are posted below!!

5:30 AM class canceled starting Sept. 6th!


Facebook!!
If you have not become a friend of our Facebook page, please do so below!  I will post the WODS on there also.  You can post times and feedback on WODS and if needed a little bit of smack talk!!


facebook.com/crossfitdowntownaugusta


Labor Day Weekend!

We will be closed on Saturday, September 3 and Monday the 5th for Labor Day!  
Have a fun and safe weekend!  

Don't forget to do your 5K or 10K Run!!

Foam Rollers and Wire Jump Ropes

There has been some interest in having your own foam roller and the wire speed ropes.  So we are going to place an order for these items. 
Sign up if you are interested by Friday, September 2. 

Fight Gone Bad 6   
One of the greatest things about the CrossFit community is that we recognize the sacrifices of our Law Enforcement community and all branches of the military. Every year the community comes together for 17 minutes of unified air gasping, muscle burning and sweat. It's a powerful experience that will stay with you for a long time. 

This year the funds will benefit the Special Operation Foundation. College scholarships will be provided for the children of the 31 Navy Seals, that were killed on August 6th.


 Make the time and take the effort to show support for the community and those who have not returned home. Fight Gone Bad 6 takes place at CrossFit Downtown Augusta on September 17th at 10am. 


To find out more information and register go to...
 
FGB6


Pictures
New pics from the past few Saturday outing WODs are posted on the site. Pics from the going away party and week will be posted soon!

Earthwize Farms
Joshua and I have been getting our veggies delivered to us for the past 2 years. The produce is locally grown, organic/naturally grown and freshly picked. Check out their website if you are interested. They deliver every Friday directly to your door!


http://www.earthwizefarms.com/

Monday, Sept. 5 WOD:

Closed for Labor Day Weekend!

Saturday, Sept. 3 WOD:

Closed for Labor Day Weekend!

Run a 5K or 10K for time.

Post times to Facebook page.

Friday, Sept. 2 WOD: Shoulder press

Shoulder Press 


5-5-5-5-5 reps


for max weight

Thursday, Sept. 1 WOD: Obstacle Day

100 ft. Sled pull and push  m-sled +90  w-sled
400m. run
30 sledgehammer hits (each arm)  
400m. run
30 walking lunges (each leg)
400m. run
3 rope climbs
400m. run
30 whips of each arm on battle ropes
400m. run
3 lengths ladder with high knees
400m run


This totals 1.5 miles of running.  Double the runs if you dare!

Wednesday, Aug. 31 WOD:

Five rounds for time of:


15 Deadlifts   m-185  w-125

15 Toes to bar

Tuesday, Aug. 30 WOD:

Five rounds for time of:

40 Double-unders

30 Box jumps, 24 inch box

20 Kettlebell swings,  m-1.5 pood w-1 pood 

Monday, Aug. 29 WOD: NANCY

"Nancy"

5 rounds for time of:

400 meter run

15 Overhead squats   m-95  w-65

Cori finally got her hubby in for a WOD!  

Kristen killing the Nasty Nancy! 

Announcements for August 22-27:

Sorry the WOD's were posted so late this week!  Our power was out for 4 hours tonight and it just came back on!  We are pretty much back on track for following the HQ homepage.  We did reorganize the order of the WODs a bit.  We also changed out shoulder press for back squats instead of adding another shoulder taxing WOD to the weeks torture!  We did not post the 5K run this week.  We are saving it for you to do on your own over Labor Day Weekend!

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Goodbyes Bite!!

We are losing 2 of our dedicated hardcore CrossFitters and our mascot! :(:(:(:(:(  Jessica, Kristen, and Roxy are all moving!  So come see them off at 8pm Saturday night at the Pizza Joint!  

Sign up at the gym if you are coming.  

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Labor Day Weekend!

We will be closed on Saturday, September 3 and Monday the 5th for Labor Day!  Have a fun and safe weekend!  

Don't forget to do your 5K Run!!

Saturday, August 27 WOD: 9am OUTING!

Today's WOD will be at SPRINGFIELD VILLAGE PARK!   It is just down Reynolds Street towards downtown.  We will meet at the gym to stretch at 9am.  Then we will jog down to the park for a warm-up. 


The WOD will be as follows:


5 Rounds for time of :


A. 3 sets of:
run down the hill
5 push-ups
5 sit-ups
run up the hill
5 box jumps onto a 18" bench
5 dips


B. run down and around the sidewalk and back up the stairs


(Confusing now, clear when you see the mini park!)


I suggest you bring a towel for your push-ups.

Friday, Aug. 26 WOD:

Three rounds for time of: 

12 Muscle-ups

75 Squats

Thursday, Aug. 25 WOD: BRADLEY

"Bradley"


10 rounds for time of:

Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Wednesday, Aug. 24 WOD: BACK SQUAT

Back Squat


5-5-3-3-1-1


for max weight

Tuesday, Aug. 23 WOD: ISABEL

"Isabel"

For time:

30 Snatch     

m:135 w: 95

Monday, Aug. 22 WOD:

With a continuously running clock, do one 


pull-up and one handstand push-up the 


first minute, two pull-ups and two 


handstand push-ups the second minute, 


three pull-ups and three handstand push-


ups the third minute... continuing as long 


as you are able. When you cannot 


complete the required number of reps for 


either exercise, continue only with the 


other as long as you are able. Use as 


many sets in any order each minute as 


needed.

Post number of minutes successfully 


completed for each exercise to 


comments. Their sum is your score.

Saturday, Aug. 20 WOD:

Behind the neck Jerk


 1-1-1-1-1-1-1 reps


for max weight

Friday, Aug. 19 WOD: Gator

"Gator"

Eight rounds for time of:

185 pound Front squat, 5 reps

26 Ring push-ups

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

Thursday, Aug. 18 WOD:

Complete as many rounds as possible in 12 minutes of:

400 meter run

5 Deadlifts

Wednesday, Aug. 17 WOD: Obstacle Day!

For time:

5 rope climbs

400 m. run

Move 460 lb. of rubber plates 100 feet. (4x45, 4x35, 4x25, 4x10)

400 m. run

"Cliffhanger" Move around the pull-up bar station by hanging, climbing, or whatever.

400 m. run

200 m. Tire Roll

400 m. run

50 GHD sit-ups

400 m. run

Tuesday, Aug. 16 WOD: overhead squats

Overhead Squat


 3-3-3-3-3 reps


for max weight

Monday, Aug. 15 WOD:

Four rounds for time of:

Row 500 meters
Rest 3 minutes

Saturday, August 13 WOD: Linda

Linda (aka "3 bars of death")


10-9-8-7-6-5-4-3-2-1 reps of:


-Deadlift 1 1/2 BW
-Bench BW
-Clean 3/4 BW


You must sign up for a time slot- 9am, 9:30am, 10am, 10:30am

Friday, August 12 WOD:

Perform the following tests:

L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.

Thursday, August 11 WOD:

CrossFit Games Event 10

For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds

Wednesday, August 10 WOD:

Weighted dip 3-2-2-2-1-1-1-1-1 reps

Tuesday August 9 WOD:

Obstacle Course:


10 Turkish Get-ups (each arm) m-35 w-25
200m run
60 ft. KB Farmer's walk    m-140  w-100
60 ft. waiter's walk   m- 45 plate w-25 plate
200m run
20 tire flips with jump throughs
200m run
20 overhead squats   m-95  w-65
200m run
40 double-unders
200m run
20 sledgehammer (each arm)
200m run


*We have less than 2 months to prepare for the Mud Runs. So we will be doing Obstacle WODS again!  Since it is soooo hot out right now, we will be doing shorter runs. You have the option to double the runs, if you can handle the heat.

Monday August 8 WOD:

For time:

5 muscle ups

245 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 50 yards

5 muscle ups

245 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 100 yards

5 Muscle ups

245 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 150 yards

5 muscle ups

245 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 200 yards

Saturday, Aug. 6: CLOSED FOR OLYMPIC LIFTING SEMINAR

Today is the day that we have been waiting for...


SHANE MILLER'S OLYMPIC LIFTING SEMINAR!!!


It is not to late to sign up!  4 hours of training on the clean, jerk, and snatch from a professional Olympic lifter!  Come learn some techniques that will improve your lifts and wods.

Friday, Aug. 5 WOD:

For time:

15 foot Rope climb, 5 ascents


145 pound Clean and jerk, 5 reps


15 foot Rope climb, 4 ascents


165 pound Clean and jerk, 4 reps


15 foot Rope climb, 3 ascents


185 pound Clean and jerk, 3 reps


15 foot Rope climb, 2 ascents


205 pound Clean and jerk, 2 reps


15 foot Rope climb, 1 ascent


225 pound Clean and jerk, 1 rep

Thursday, Aug. 4 WOD:

Three rounds, 12-9- and 6 reps, for time of:




Muscle-ups



SDHP (sumo deadlift high-pull)   110/75


***I changed the WOD from clean and jerk since we will doing that on Friday.  I wasn't awake when I posted. Sorry!

Wednesday, Aug. 3 WOD: Jackie

"Jackie"

1000 meter row

50 Thrusters   45/35

30 pull-ups