Announcements 3-26: WODS listed below!

SPRING BREAK/MASTERS WEEK 

SCHEDULE 

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Saturday, March 31: CLOSED

Monday, April 2: 


6:30 am, 4, 5, 6, 7, and 8pm ONLY!

Tuesday, April 3: 

6:30 am, 4, 5, 6, 7, and 8pm ONLY!

Wednesday, April 4: 

6:30 am, 4, 5, 6, 7, and 8pm ONLY!

Thursday, April 5: 

 4, 5, 6, 7, and 8pm ONLY!

Friday, April 6: 

 4, 5, 6, 7pm ONLY!

Saturday, April 7: CLOSED

OPEN GYM TIME

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Please be respectful of the OPEN GYM times.  You can come in and do your own thing during the following times: 6:30 am, 6pm, 7pm, 8pm.  After any WOD you can use the gym to do other skills.

LOST AND FOUND

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Check the lost and found to see if any of your treasures are in there.  Everything will be donated to Good Will this weekend!

CF OPEN

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The last 5 weeks were a lot of fun and motivating!  The WODs pushed a lot of people to do more than they thought they could.  They also showed each of us more of our strengths and weaknesses!  We can't wait to see what happens in all of the Regional Competitions.  Is anyone planning on road tripping down to West Palm Beach for the April 27-29 event??  

CF OPEN 12.5 Prediction

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 Andrew won $5 for being the only brave sole to guess what the torture was going to be.  And he also had thrusters, deadlifts and pull-ups on his paper.  

T-SHIRT ORDER

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The t-shirts are in!  They will be counted, organized and ready to be handed out Monday at 4pm.  Please bring your cash, if you have not paid. We did order some extras if you didn't get in on the order!

UPCOMING DATES

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Come support Amy at her ART SHOW on April 13th!

Amelia Grace Brooks: Murmurations

March 9 - May 25, 2012

Creel-Harison Community Art Gallery (3rd Floor)

Gertrude Herbert Institute of Art

506 Telfair Street

Augusta, GA 30901

Opening Reception:

Friday, April 13, 2012, 6-8 pm

Free to members; non-members $5

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APRIL 14-15: GOODWILL Mud Run in Greenville, SC

Info is at the gym.  Sign up if you have a team or are looking for a team!

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APRIL 21: USMC Mud Run

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MAY 12: Ft. Gordan Mud Run

http://marinemudchallenge.eventbrite.com/?ref=ecount

Sign up at the gym if you have a team or are interested in finding a team!  CFDA will be sponsoring the race that day so we will have a booth set up.  Even if you don't want to race, you can still come out and support.  We will bring some toys to play with!! The gym will be closed that day! 

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APRIL 27-29 CF REGIONALS

in West Palm Beach

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PICTURES OF THE WEEK

Saturday, 3-31: CLOSED

CLOSED TODAY  AND NEXT SATURDAY FOR SPRING BREAK/MASTER'S!!  

Friday, 3-30 WOD: back squats

100 reps for time of:


back squats - your body weight

Thursday, 3-29 WOD: Obstacle Day

3 rounds for time: 


2 rope climbs
10 wallball sit-ups 20/14 
10 dumbbell squat clean thrusters 
10 burpee pull-ups
800 m. run

Wednesday, 3-28 WOD: OHS

Overhead Squat

3-3-3-3-3 reps


for max weight

Tuesday, 3-27 WOD:

Five rounds for time of:

21 Turkish Get-ups, m-45 w-35 pound barbell

Run 400 meters

Monday, 3-26 WOD: DIANE

"Diane"

21-15-9 reps of:

Deadlift  m-225 w-150

Handstand push-ups

Announcements for 3-19-12: WODs are posted below!!

We had another great week at CFDA!  We just can't say enough about how thankful we are for all of our friends at the box!  As I look around each day, I see great things going on!  There are lots of new friendships building.  PR's are being made daily.  It is all very exciting to see!!

THANK YOU AGAIN!!

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There were so many hands involved in getting the new gym together in 5 weeks!  Lots of people spent their spare time and used a lot of elbow grease to create a wonderful home for us all.  We could not have done it without all of the blessings we received from you.  We will have a little thank you for each of you this week.  Stuart designed a new logo and we have had shirts made with it.  Hopefully, they will be in by Tuesday.  

THANK YOU...Mike, Steve, Robert, Phyllis, Jordan, Steve W, Irene, Justin, Mickey, Ami, Malia, Travis, Moose, Stuart, Simon, Craig, Joshua N, Brooke, Jason, Jen, Brian L, Clare L, Brian F, Amy F,Terry, Jordan, Jessica M, Jessica W, Nick, Ashley, Danny, Erika, Wes, Tina, Greg, Megan, Chris, Patrick, Sarah, Chris, Christopher, Sarah, Adam, Nikki, Shane, Maria, Gabby, Rhet, Mel, and Jimmy.  We are sorry if we have forgotten anyone, just let me know!  

GOODBYES

:(:(:(:(:(:(:(:(:(:(:(:

Matt, Adam and Trisha have graduated and moved on to their next posts.  Matt and Kelsey will be stationed in Savannah, so they said they would be back to visit.  It was great having you all at the box!!  We wish you all the best and will pray for your safety and happiness!  Please keep in touch!

CF OPEN 12.4

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Wow!  What a great WOD!  LOL!  That was a long 12 minutes for everyone!  Way to push through to the end!! 

CF OPEN 12.5

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 Only one more WOD!  Any predictions?  Who wants to put a little wager on the last day of torture?  Write down your SECRET prediction and give it to Julie or Joshua with $1.  The person or people that are the closest, get the pot of gold.  We need the predictions by 6pm on Wednesday night!

T-SHIRT ORDER

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Hopefully, we will have the shirts you ordered by Friday!

UPCOMING DATES

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Spring Break/ Master's Week Hours:

Saturday, March 31: CLOSED

Monday-Friday April 2-6: 

4, 5, 6, 7, and 8pm ONLY!

Saturday, April 7: CLOSED

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APRIL 21: USMC Mud Run

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MAY 12: Ft. Gordan Mud Run

http://marinemudchallenge.eventbrite.com/?ref=ecount

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APRIL 27-29 CF REGIONALS

in West Palm Beach

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PICTURES OF THE WEEK

Saturday, 3-24 WOD: CF OPEN 12.5 or JERRY

CF OPEN WOD 12.5:   

   

Complete as many reps as possible in 7 minutes of the following rep scheme:

100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

http://pd.crossfit.com/games/video/G2012_Open12-4InstrDem0_SD.mov

OR 

"JERRY"

For time:

Run 1 mile

Row 2K

Run 1 mile

***You must sign up for a time at the gym if you are going to do JERRY!

Friday, 3-23 WOD: shoulder press, push press, push jerk

shoulder press
1-1-1-1-1
push press
3-3-3-3-3
push jerk
5-5-5-5-5

Thursday, 3-22 WOD: CF OPEN 12.5

CF OPEN WOD 12.5:   

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.



http://pd.crossfit.com/games/video/G2012_Open12-4InstrDem0_SD.mov

Wednesday, 3-21 WOD: Skills Test

Today you have two options.  


You can work on SKILL TEST objectives. You will partner up and work on some of the items on the list.  You will count for each other and watch the timer.


1.  500m row for time
2.  strict pull-ups - How many can you do without kipping?
3.  HSPU - How many handstand push-ups can you do in 1 minute?
4.  Ring dips - How many can you do in 1 minute?
5.  GHD sit-ups - How many can you do in 2 minutes?




OR




You can do your own thing and work on things that you need.  Choose things that you struggle with and put them into a wod.
Example: 3 RFT: 5 ring dips, 10 pull-ups, 15 wallball, 20 double-unders.

Tuesday, 3-20 WOD: Obstacle Day

15 battle ropes - 2 arms up and down at the same time

400m. run

15 walking lunges 

400m. run

15 ring rows

400m. run

1 time around box jump obstacle

400m. run

15 GHD sit-ups

400m. run

15  KB swings - 53/35

400m. run

15 tire flips

400m. run

200m. waiters walk with board overhead 

400m. run

*RAIN OPTION: double reps, no runs 

Monday, 3-19 WOD: LYNNE

"Lynne"


Five rounds for max reps of:


Body weight bench press
Pull-ups


*This is NOT a timed WOD.  You will have as much time as you need between your rounds and the exercises.  Once you put the barbell down for the bench-press or come off the bar for your pull-ups you count stops. You score is your total amount of reps for all 5 rounds. 

Announcements 3-12-12: WODs posted below!

We had a great 1st week at the new box!  Joshua and I have been overwhelmed with all of the happenings this week!  There  were 90 people on our 1st day wodding it out!  There are lots of new faces joining us! Fundamentals is out of control!  We have 9 people in now!  So watch for all of the new faces coming into regular WODs.   I try to keep introducing people, but sometimes I am slack.  Please make our new friends feel welcome!  If you see someone that you haven't met, go introduce yourself.  Take them under your wings and help them learn from your expertise!  The bigger we get, the more help you will be for the newbies.  Let them know how incredible this CrossFit Family is!

BRINGING GUESTS TO THE BOX

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We really appreciate you bringing in your family and friends to try our CF!  Since we are getting so big, it's a little hard to have them try out a regular wod during normal hours.  That basically takes me away from the whole group and keeping the wod moving smoothly.  So...you can bring them in, give them a tour and have them watch a regular wod.  They can be your cheerleader for the workout! lol.  Then we need to have them come to a Fundamentals Class for their 1st WOD.  Thanks for helping us out so much!

CF OPEN WODs

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Everyone is doing an incredible job on all of the wods!  People are getting PRs and really pushing themselves!  It has been very inspirational to witness!  We are also getting to meet people from other boxes around the country that are doing the Open wods with us!  Thank you for putting it all out there!

CLEAN UP

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Please clean up after yourselves!  We need you to clean up everything you used during a wod.  Wipe everything down and put it away, unless otherwise stated for the wod.  Take your personal stuff home!!   Please throw all of your trash away...tape, water bottles, paper towels, etc.  Please wipe down the mats you used.  If you "bleed your own blood," let us know asap!!  Thanks for helping keep the gym clean!

GOODBYES! 

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Sadly, we had 6 people leave this week.  5 of our military have finished their class and are going back home or to their next station.  We will really miss Jon, George, Joe, Chris, and Ben at the gym.  Jen has finished her assignment here in Augusta and will move back to Savannah.  She won't be too far away and promises to vistit!!

Jen's last day at CFDA!

Thank you Phyllis for making this awesome Kettlebell cake!!

Chris, George, Joe, Ben and Jon will be missed!

(More Pictures are on FACEBOOK!)

UPCOMING DATES

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Spring Break/ Master's Week Hours:

Saturday, March 31: CLOSED

Monday-Friday April 2-6: 

4, 5, 6, 7, and 8pm ONLY!

Saturday, April 7: CLOSED

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APRIL 27-29 CF REGIONALS

in West Palm Beach