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"
**********************
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
**********************************
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.
******************************************
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
*********************
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
***********************************
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
****************
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
*******************
Scaled:
Part 2.
2RFT:
-Run 400m
-Run backwards 100m

Friday, 10/5

4RFT:
-5 Squat Snatch 115/80lb
-15 Ring Dips
-50 Double Unders
*********************
Scaled:
4RFT:
-5 Squat or Power Snatch
-10 Ring Dip (banded)
-150 Single Unders

Saturday, 10/6

3RFT:
-100m Walking Lunges
-20m Handstand Walk
-50 KB swings, 35/25lb
********************
Scaled:
3RFT:
-50m Walking Lunges
-20m Hand Walk/Leg Drag
-25 KB swings, 35/25lb

Sunday, 10/7

Closed

News 9-25-12 WODs posted below

PALEO CHALLENGE

Nicole, Erin, Terry, Corey, Emily, Ryan, and Brittany are doing the Paleo Challenge!  Feeling all guilty... Joshua and I started today. Joshua wanted me to apologize in advance for 

his bad mood swings.  LOL!

PALEO MEALS

The 1st meals were served Monday and they were delicious!  I have enough left over for lunch today.  This is going to make this challenge a lot easier!  I don't even have to think!  Just heat and eat!  Have your orders and money for next week in by Friday! 

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GB KIDS GYM

Next Monday, October 1st we will start a new class for KIDS!!  This is NOT an official CrossFit Kids class...YET!!!  This class is called:

GB (GRACIE BARRA) KIDS GYM

This class will be an adjunct to any kids who wish to improve their jiu-jitsu or any other sport in which they may participate.  It will have a variety of elements that include gymnastics, stretching, running, jumping, etc. Kids will be working hard, and learning proper lifting techniques.   

Mickey and Joshua will be running these classes!

Classes will be offered Monday, Tuesday, Wednesday and Thursday from 4 - 4:45 pm.

(That way you can wod during their class!!)

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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SPEAKING OF MICKEY...

He will be taking his

CrossFit Level 1 Certification class

this weekend!!  Have fun and study hard!     

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REINDEER GAMES

Have you seen the amazing site Ruby designed?

www.reindeergames2012.com

SPONSORS:

We have a sponsorship letter ready!! If you know of anyone or any business that you think would like to sponsor our event, please see us for sponsorship letters.  The more sponsors the better!!  

VOLUNTEERING:

A lot of people are asking about volunteering for the event.  We are counting on you guys for a lot of help.   Remember that much of the profit will go directly into buying equipment for the gym! Please sign up as a volunteer through the website.  It will keep everything more organized this way! 

VOLUNTEER FOR REINDEER GAMES HERE

WHO IS OUR PHILANTHROPY?

The event will help sponsor Lynndale, Inc and the Ralph Levy Greenhouse, a community support service.  Lynndale is a private non-profit organization meeting the needs of individuals with disabilities. The Participants learn work skills as they grow and sell flowers and plants to the community. This valuable hands-on experience enables some of these participants to obtain jobs in the community.  KAY manages this green house!  What a wonderful way to give back to our community!

WODS:

Next Monday, Oct. 1st the WODS for the Reindeer Games will be posted!!  Then you will be able to see what category you want to compete in!!  If you have any inkling to compete, this would be a great place to start.  Hello... your own gym, your own equipment, your own bathrooms (LOL), your own coaches and cheerleaders, etc.  It will be just like doing your daily WOD!  

Think about it...

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T-SHIRT ORDER

Ruby has designed us a fabulous new logo for 

t-shirts, stickers, the wall, strength wraps, etc.  She also designed the new shirt that we will take orders for until October 5th. I will have the shirt style and color choices at the gym by Wednesday.  There will be a variety of colors to choose from and you will get to choose if you want white or black printing.

Front:

Back:

(I told you RUBY is amazing!!)

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WEEKEND WODS

We are doing our best to have 1-2 wods on the weekends.  This weekend we will not have a Saturday wod because there is a BJJ tournament.  However, we will have a 3pm Sunday wod!  We will see if this time enables more people to attend!

Monday, 9-24 WOD: Randy

Part 1:
strict weighted pull-ups
1-1-1-1-1-1-1
for max weight


Part 2:  "Randy"

For time:

75 power snatch -   75/55

*************************

Part 1:

strict weighted pull-ups

1-1-1-1-1-1-1

for max weight

Part 2:  "Randy"

For time:

40 power snatch -   scale weight

Tuesday, 9-25 WOD:

Part 1: 
10 minute squat cleans
Every minute, on the minute do one squat clean.  
Try to get the heaviest lift possible.

Part 2:
5 rounds for time:

20 burpees
20 KB 53/35

**************************

Part 1: 

10 minute squat cleans

Every minute, on the minute do one squat clean.  

Try to get the heaviest lift possible.

Part 2:

5 rounds for time:

10 burpees

10 KB (scale as needed)

Wednesday, 9-26 WOD: Christine

Part 1: 
15 minutes to complete
shoulder press
3-3-3-3-3

Part 2:
"Christine"

3 rounds for time:
500m. row
12 Body weight deadlifts
21 box jumps  24"

******************************

Modified WOD:

Part 1: 

15 minutes to complete

shoulder press

3-3-3-3-3

Part 2:
"1/2 Christine"

250m. row
6 BW deadlift (scale weight)
10 box jumps

Thursday, 9-27: Adrian

"Adrian"

Seven rounds for time of:

3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

************************

Scaled WOD: 

Modified "Adrian"

Four rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

Friday, 9-28 WOD: Angie

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

******************

"1/2 Angie"

For time:

50 Pull-ups

50 Push-ups

50 Sit-ups

50 Squats

***You CAN NOT  partition these exercises!! You must complete the pull-ups before you can start the push-ups, etc.

Saturday 9-29: CLOSED

We will be closed this Saturday!  
NO WOD or Open gym!  
We are sorry about the inconvenience!!

Sunday, 9-30 WOD:

For time:

500 m. row
30 toes through rings
30 thrusters 95/65
100 double unders
30 KB swings 70/53
4 rope climbs

*******************
Scaled WOD:

For time:

250 m. row

15 toes through rings

15 thrusters 95/65

50 double unders

15 KB swings 70/53

2 rope climbs

News for 9-17-12. WODs posted below

This week we really tried to reorganize our WODs!  We had some advise from our friends Kory and Andrea about this and we took it to heart!  Thanks for the input!  We want to make our CF family as happy as we can.  Please let us know if you have other ideas for the gym.  

We have been starting a group warm up and stretch on the hour.  You should still come in 10-15 minutes early to start your personal stretching and roll out.  It has been going really well!  We think it will bring people even closer together!

******************************************************

BRING A FRIEND DAY

We had a great turnout for the Bring a Friend Day WOD at the gym!  We had 23 people do the WOD and 4 friends join us!  It is such a blessing to have a gym that can have that many people do the WOD at the same time!  

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SATURDAY, SEPT 22 WOD

Next Saturday, the 22nd will be another outing!  We will WOD at  Channeled Paths Family Fun Day at 11:30am.  Feel free to bring your family and friends.  We will have a Kids WOD also! Look for our booth.  Then you can enjoy the Fun Day with your family and friends.

The schedule of events is as follows:

• ·         10:00 10:30 – Set up

• ·         11: 15 – Egg and Spoon Race

• ·         12:00 – Begin Radio Broadcast, runs until 2:00

• ·         12:00 – Hay Pile Treasure Hunt

• ·         1:00 – Sack Race

• ·         2:00 – Hula Hoop Competition/ Hula Hoop Race

• ·         3:00 – Balloon Sandwich

• ·         4:00 – Sneaker Scramble

In addition to your participation, Shepeard Blood is hosting a blood drive (please spread the word!), we have a classic car display hosted by the Gas Car Club, inflatables set up for children, the Grovetown Fire Department's fire truck and fire house, live radio broadcast, an Earth Fare sponsored activity tent and banana split station, and food sold by the Brown Bag Food Truck and the Lemonade Man.

******************************************************

SUNDAY, SEPTEMBER 23 WOD

We will be open from 9-10 for a rowing WOD on Sunday.  Sign up at the gym for 9am or 9:30am.  You can also come in for open gym.

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PALEO MEALS ARE HERE!!

This week there will be a list of the meals that will be provided the week of September 24-28th.  You will need to sign up for the meals you want and prepay for them.  The meals will be delivered to the gym each afternoon and put in the refrigerator for pickup.  More information will be available at the gym.  

******************************************************

Olympic Lifting Seminar

October 6th is getting close!  Please let us know if you are coming!

******************************************************

REINDEER GAMES 

We are having a Garage Games event at our gym on December 15-16!!  This is a great opportunity for anyone that is interested in competing!  We will have individual events on Saturday and team events on Sunday.  The divisions will be RX, Scaled, Masters, and Kids!  The Kids will have the opportunity to do a WOD on each day and then play in the Jumpers.  So here is your chance to show off your guns!!  Get a team of 4 together (4 male, 4 female, 2m/2f) or compete individually.

Volunteers:

We will need a ton of volunteers to make this event run smoothly!  If you plan on competing, maybe you can help out on the other day.  

WODs will be posted October 1st!!

Ruby has been helping us out a ton with this huge project!! She has been incredible with her creativity and ideas for organizing such an event.  We really are blessed to have her in our family!!!!!  

Check out the website she designed!!  

www.reindeergames2012.com

I told you Ruby is AMAZING!!!

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STEFUNNY IS GETTING MARRIED!!

Steph is getting hitched soon and will be leaving for the Netherlands shortly after that. We wanted to give her a celebration dinner and send off party next week. I hope all of you can join. Please add anyone to this list that I may have left off that may want to join. We have reservations for:

Location: Nacho Mamas downtown Augusta

976 broad street

Date: Thursday, September 20th

Time: 7pm