News for 8-27-12. WODs posted below!

WE WILL BE CLOSED ON LABOR DAY  for all WODS and classes!! 

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STUART'S LAKE WOD AND PARTY

*Tons more pictures are posted on CrossFit 4 Everyone’s Facebook page.

We had a wonderful time at Stuart's Lake WOD and party! The WOD was either a mini-triathlon or TULLY: 4 RFT: 200m swim, 23 dumbbell squat cleans. Then we pigged out and played!! Thank you Hunk, Lynn, and Stuart for hosting such a wonderful day for our CF family! It is amazing to be around a family that is so close and has such a tight bond with each other! We are very blessed to have the Prather's in our lives! Our hearts are going to be empty when Stuart leaves in a couple weeks for his Big Boy job in Dallas!

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BRING A FRIEND DAY   

Saturday, September 1st       10am

This Saturday we will be doing another WOD outside of the gym!! We will be at a park near the gym called: Brookfield Park

Address: 2740 Mayo Rd, Augusta GA 30907

Directions from the gym: 

Left on Old Petersburg Rd/River Watch Parkway
Left on Steven's Creek
Left on Mayo Rd.

Brookfield Park link and map:

http://www.augustaga.com/augustaparks/brookfieldpark.php

What is BRING A FRIEND DAY?

We have seen this concept done at a number of other CFs.  It’s a day that you can bring someone to try out CF for free.  You don’t have to bring anyone to participate, you can come join the WOD on your own. If you bring someone, you will be paired with them to help show proper techniques of the skills.  Some WODs will be at the gym and others will be at different venues around the CSRA.

We will also have a KIDS WOD that day!!  Steve has just been certified in CF Kids and we are setting up that program to start soon!  This will be a good way for you to come to WOD and have the kiddos participate!  CF KIDS will be from age 3 through teens.  Please sign the kids up at the gym, listing the ages of the children that will be coming.   

We will meet at the park, at 10am to sweat it out; and then anyone who wants to get some grub at DI CHICKO'S afterwards is welcome to join us!  

https://dichickos.com/Restaurant.html

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CHILD CARE
  
Starting Monday, Megan will provide Child Care from 5-6 pm Monday, Tuesday, and Wednesday.  The cost is $3 for the 1st child, $2 for the second, and $1 for the 3rd.  

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PALEO MEALS

We have had a tremendous amount of interest in fresh, daily Paleo meals being delivered to the gym.  Please sign up if you are interested. If there is enough interest, he will start on Tuesday, Sept. 4th.    

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UPCOMING COMPETTIONS!!

MEYHEM IN THE MOUNTAINS

Roland will be competing in the Garage Games event this Saturday!  Have fun and kick some butt on that mountain!!

Integritys Revenge

There are a lot of people talking about competing in Charleston on Oct. 6-7.  The WODS will be posted on 9-1-12.  So check them out and commit!  Even if you don’t want to compete, come on down and cheer everyone on!  It will be a fun weekend wodding on a battleship!

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OLYMPIC LIFTING SEMINAR

We have an official flyer and sign up sheet posted at the gym.  Please sign up and pay as soon as you are able.  We are offering it 1st to our gym members and if there is space, to others in the area.  Please pay 50% to hold your spot by September 7th.  After that we will send out the flyer to other CrossFits in the the area.  There will be a 30 person max to the seminar.

Monday, 8/27

For time:
10-8-6-4-2
-Muscle ups
-40" box jump
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Beginners modify using bands for Muscle ups
and the appropriate box height (should be difficult).

Tuesday, 8/28

Obstacle Day:
For time:
-Waiter's walk 300ft, 45/25lb
-Run 400m
-Ninja warrior across pull up bars
-Run 400m
-Farmer's walk 300ft, 45/25lb plates
-Run 400m
-Tarzan across ropes (wear long socks!)
-Run 400m
-GHD sit ups, 30 reps
-Run 400m
-Bear crawl 200ft
-Run 400m
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Beginners:
Modify:
-Waiter's with 35/15lb plates
-Ninja with boxes
-Farmer's with 35/15lb plates
-Tarzan with 10 rope pull ups from ground
-Ab mat sit ups, 30 reps
-Bear crawl 100ft
All runs 200m

Wednesday, 8/29

Part 1.
For weight:
Front Squats
2-2-2-2-2
sets every 90 seconds

Part 2.
"Karen"
For time:
150 Wall Ball 20/14, 10"

You may do part 2 first if you wish.
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Beginners do 75 Wall Ball
Mens masters and scaled use the 14lb
Womens masters and scaled use the 10lb

Thursday, 8/30

"Forrest"
3RFT:
-20 L Pull ups
-30 Toes 2 Bar
-40 Burpees
-Run 800m
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Beginners:
3RFT:
-10 L Pull ups (or L static holds)
-15 Toes 2 Bar (or as high as able)
-20 burpees
-Run 400m

Friday, 8/31

Part 1.
For weight:
5 sets of "touch and go" Power Snatch x 3 reps
Sets to be done every 2 minutes

Part 2.
30 sets for distance of:
-Row 30 seconds
-Rest 30 seconds
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Beginners:
Modify Part 2 by changing it to 15 sets

Saturday, 8/31 BROOKFIELD PARK WOD 10am

PARTNER WOD:

3 RFT:

20 Medicine ball throws to your partner

20 dumbbell snatch with each arm 50/35

1/3 mile run (once around track) 

***Runs: 1st and 3rd run forward, 2nd run backwards!

There will be a KIDS WOD going on also!

BRING A FRIEND DAY   

Saturday, September 1st       10am

This Saturday we will be doing another WOD outside of the gym!! We will be at a park near the gym called: Brookfield Park

Address: 2740 Mayo Rd, Augusta GA 30907

Directions from the gym: 

Left on Old Petersburg Rd/River Watch Parkway

Left on Steven's Creek

Left on Mayo Rd.

Brookfield Park link and map:

http://www.augustaga.com/augustaparks/brookfieldpark.php

What is BRING A FRIEND DAY?

We have seen this concept done at a number of other CFs.  It’s a day that you can bring someone to try out CF for free.  You don’t have to bring anyone to participate, you can come join the WOD on your own. If you bring someone, you will be paired with them to help show proper techniques of the skills.  Some WODs will be at the gym and others will be at different venues around the CSRA.

We will also have a KIDS WOD that day!!  Steve has just been certified in CF Kids and we are setting up that program to start soon!  This will be a good way for you to come to WOD and have the kiddos participate!  CF KIDS will be from age 3 through teens.  Please sign the kids up at the gym, listing the ages of the children that will be coming.   

We will meet at the park, at 10am to sweat it out; and then anyone who wants to get some grub at DI CHICKO'S afterwards is welcome to join us!  

https://dichickos.com/Restaurant.html

Sunday, 9/1

T.B.A.

Announcements 8-20 WODS are posted below!

LAKE WOD AND COOKOUT  THIS SATURDAY!

SATURDAY, AUGUST 25TH 10 AM - ???

We will do a WOD and then pig out!  After that there will be lots of relaxation, swimming, boating, skiing, etc.

Please bring a DISH TO SHARE and your drinks for the day!!  Stuart is cooking the meat for us!  He is an excellent driver, I mean chef!!

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FACEBOOK:  CROSSFIT 4 EVERYONE

We are in the middle of redoing our FB page.  We had to delete the old account and start over for HQ.  So thanks for being patient while we work on this!  ASAP...PLEASE FRIEND US ON THE NEW PAGE!!!!  We are going back through all of our old pics and posting a bunch of oldies!  It’s been fun seeing all of our old friends!  We sure have had a lot of military friends come in and out of our lives.  I pray they are all doing well!!  

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RUMBLE BY THE RIVER

We had  a great weekend at the Garage Games Competition!!  Joshua took 10th and Robert 15th in the Master’s division and had a great time finishing 4 wods in a day!   The Knuckle Busters took 19th out of 31 teams!  Andrea, Ruby, Steve, and Stuart did an  incredible job on Sunday!  The pictures are on the new FACEBOOK Page: CrossFit 4 Everyone. 

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FUTURE COMPETITION 

Check out all of the mud runs and Garage Games comps coming up this fall!  Find one that sounds fun and sign up!

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DAY CARE

We are still working on daycare hours during the week.  Please let me know which hours are best for you and we will try to work on a schedule.  

Monday, 8/20

WOD
For Time:
50-35-20 reps-
   Wall Ball 20/14lb, 10ft
    Pull ups
    Double Unders
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Beginners:
same, but 30-20-10 reps

Tuesday, 8/21

WOD
Obstacle Day:
For Time-
     Run 800m
     Lift and carry Atlas Stone 50 feet x 4, 107/75lb
     Run 800m
     Tire Flip 20 reps
     Run 800m
     Sledgehammer 20 reps on each arm
     Run 800m
     Battle Ropes 50 reps
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Beginners:
     Run 400m
     Lift and carry Atlas Stone 50 feet x 2
     Run 400m
     Tire Flip 10 reps
     Run 400m
     Sledgehammer 10 reps on each arm
     Run 400m
     Battle Ropes 25 reps

Wednesday, 8/22

WOD
For Weight:
Clean and Jerk
1-1-1-1-1-1-1
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For Beginners:
same, but Power Cleans are acceptable

Thursday, 8/23

WOD
15 min AMRAP:
             10 Kettlebell swings 2/1.5 pood
             10 Box Jump 24"
             10 Ring Dips
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Beginners:
Same, but 8 min AMRAP

Friday, 8/24

WOD
For time:
Back Squat 225/145lb,  21reps
Rope Climb 15', 2 reps
Back Squat 15 reps
Rope Climb 4 reps
Back Squat 9 reps
Rope Climb 6 reps
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For Beginners:
Back Squat  12 reps
Rope Climb 1 rep
Back Squat 9 reps
Rope Climb 2 reps
Back Squat 6 reps
Rope Climb 3 reps
  
                                 

Saturday 8/25 WOD

Stuart's Lake WOD 

10 am - ???

Meet at the Prather Lake house
(Hunk, Lynn, Stuart, and Kristen Prather)

Address and directions at the gym!

The Plan:
We will do a WOD and then pig out!  After that there will be lots of relaxation, swimming, boating, skiing, etc.  Please bring a dish to share and your drinks for the day.  Stuart is cooking the meat for us.  He is an excellent cook.

Sunday, 8/26 WOD

9am WOD created and coached by Steve:

Chipper with 20  minute time cap**

-10 Squat Cleans @ 155/115
-20 Hand release push ups
-30 Double unders
-40 GHD
500m Row
-40 Burpees
-30 Box jumps @ 24"/20"
-20 Pull ups
-10 Squat Cleans

** Penalty- If athlete goes over the 20 min cap 25 ring dips will be completed post wod.

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Beginner WOD:

20 minute time cap:

You will do 1/2 the reps!

Monday, 8-13 WOD: Tabata Something Else

WOD:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

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Beginner WOD:

"Tabata Something Else"


Complete 16 intervals of 20 seconds of work followed by ten seconds of rest where the first 4 intervals are pull-ups, the second 4 are push-ups, the third 4 intervals are sit-ups, and finally, the last 4 intervals are squats. There is no rest between exercises.


Post total reps from all 16 intervals to comments.

Tuesday, 8-14 WOD: press, push press, jerk

WOD:


Shoulder press 1-1-1-1-1 reps


Push press 3-3-3-3-3 reps


Push Jerk 5-5-5-5-5 reps

for max weight


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Beginner WOD:


Shoulder press 1-1-1 reps
Push press 3-3-3 reps
Push Jerk 5-5-5 reps


for max weight

Wednesday, 9-15 WOD: Partner WOD

Today we are going to do one of the WODs that is from the Garage Games Rumble by the River Event this weekend!  You will have the choice of doing it with a partner or individually!

Partner WOD:  This is how the wod works: partner a runs 200m then does 10 ground to overhead while partner b counts and rests, then partner b runs and does g2o while partner a counts, etc. Only 1 person can work at a time.

a.  200m. run
10 ground to overhead (135/95 or masters:115/75)

b.  200m. run

10 ground to overhead (135/95 or masters:115/75)

a.  200m. run
20 KB swings (70/53 or masters: 35/35)

b.  200m. run

20 KB swings (70/53 or masters: 35/35)

a.  200m. run

30 burpees onto a 45lb plate

b.  200m. run

30 burpees onto a 45lb plate

a.  200m. run
40 dumbbell snatches (35/25 or masters: 25/15)

b.  200m. run

40 dumbbell snatches (35/25 or masters: 25/15)

a.  200m. run 

50 sit ups

200m. run

b.  200m. run 

50 sit ups

200m. run

Individual WOD: You would work on a continually running clock and do the wod for time.

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Beginner WOD:  

You can do it with a partner or individually! 

100m. run 

5 Ground to overhead

100m. run

10 KB swings

100m. run 

15 burpee to plate jump

100m. run 

20 dumbbell snatches

100m. run 

25 sit-ups

100m. run 

Thursday, 8-16 WOD:

Fifteen rounds of:

Power snatch followed immediately by five overhead squats.

Start light and add weight.

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Beginner WOD:

8 rounds of:

Power snatch followed immediately by five overhead squats.

Friday, 8-17 WOD:

10 rounds with a 2 minute rest in between, of any (or any combination) of: 


Swim 100 meters


OR


Run 400 meters


OR


Row 500 meters


OR


Bike 1000 meters


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Beginner WOD:

5 rounds with a 2 minute rest in between, of any (or any combination) of: 

Swim 100 meters

OR

Run 400 meters

OR

Row 500 meters

OR

Bike 1000 meters