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! 

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

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!

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

SPEAKING OF MICKEY...

He will be taking his

CrossFit Level 1 Certification class

this weekend!!  Have fun and study hard!     

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

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...

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

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!!)

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

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!  

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

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.

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

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!!!

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

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

Monday, 9/17

Part 1.
For Weight:
Split Snatch
2-2-2-2-2-2-2
Part 2.
"Light Grace"
Clean & Jerk 95/65, 30 reps
*************************
Scaled:
Part 1.
Same
Part 2.
Scale wt. further if needed

Tuesday, 9/18

4 RFT:
-3 Rope climb 15'
-30 Push ups
-30 Sit ups
*************************************
Scaled:
4 RFT:
-1 Rope climb 15' (or 2 rope lifts from ground)
-15 Push ups
-15 Sit ups

Wednesday, 9/19

For time:
10-9-8-7-6-5-4-3-2-1 reps of:
-Shoulder to overhead 135/95
-Box Jump 24"
***********************************
Scaled:
7-6-5-4-3-2-1 reps of:
-Shoulder to overhead (scale wt. as needed)
-Box Jump 18" (or as low as needed)

Thursday, 9/20

5 RFT:
-15 Walking Lunges with 95/65 bar in front rack position
-30 Double unders
*******************************************************************
Scaled:
3 RFT:
-15 Walking Lunges with scaled wt in front rack position
-30 Double unders (or 100 single unders)

Friday, 9/21

"The 7s"
7 RFT:
-7 HSPU
-7 Thusters 135/95
-7 Knees to elbows
-7 Dead lifts 245/155
-7 Burpees
-7 KB swings 70/53
-7 Pull ups
***************************
Scaled:
4 RFT:
-7 HSPU (or Push ups)
-7 Thrusters with scaled wt.
-7 Knees up
-7 Dead lifts with scaled wt.
-7 Burpees
-7 KB swings with scaled wt.
-7 Pull ups (use band if needed)

Saturday, 9/22

We will WOD at Channeled Paths Family Fun Day at 11:30 am. 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.

For time:

-50 KB snatches, 25 each arm, 35/25lb

-50 Medicine Ball cleans, 20/14lb

-50 Sit ups

-50 Box Jumps 18"

-50 Push ups

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

Scaled: 1/2 the reps

Sunday, 9/23

For Time:
-Row 500m
-50 Wall ball 10', 20/14lb
-Row 400m
-40 Wall ball
-Row 300m
-30 Wall ball
-Row 200m
-20 Wall ball
-Row 100m
-10 Wall ball
***********************************
Scaled:
-1/2 the distance and repetitions
-Size down for the medicine ball as needed

Announcements 9-10-12: Wods posted below

We are going to get back to a more organized WOD starting today!  Please be there at least 10 minutes early to start stretching on your own.  We will start a group warm-up and stretch on the hour.  The warm up will consist of a variety of skills that will prepare your muscles for the wod torture.  We will then go over each skill that is in the wod and practice good technique and skill building.  Then 321Go...
We apologize for the inconsistency of how the wods have been run recently.  We appreciate our friend's input!

Joshua and Julie decided to change our boxes name to CrossFit 4 Everyone for a reason!  We believe that CF should be for anyone that wants to change their lives positively! It is our belief that CF should be for individuals that have never stepped foot in a gym to elite athletes.  From pregnant moms to military special forces.  From kids to masters.  We have always tried to make everyone feel comfortable with the type of athlete they are.  CrossFit workouts are meant to push each person to their limit, no matter what their goals are.  

We have a variety of people that will be training and coaching you during wods. All of these people have the same common beliefs of how our CrossFit gym should be run.  Some of these individuals are Trainers and some of them are Assistant Trainers.  Trainers have their Level 1 Certification.  Assistant Trainers work with a Trainer until they have their Level 1.  We are working on biographies of each person so that you can understand the paths that have led them to our CF family!

Trainers

Joshua Miller - Level 1 in 2007

Julie Miller - Level 1 in 2007

Roland Sanchez - Level 1 2012

Assistant Trainers

Mickey Brown - Scheduled for Level 1 in September

Corey Figgins- Scheduled for Level 1 in November  

Ruby Hayes - seeking future Level 1 certification

Bianca Whitten- Scheduled for Level 1 in October 

This week we are posting the wod COBALT on Friday.  Below we have posted his inspirational video.  We wanted to emphasize how much we believe in the theory behind CrossFit 4 Everyone!  Thank you for being a part of our family!

COBALT BLUE VIDEO

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

Saturday, 9-15 WOD:

BRING A FRIEND DAY

We have decided to have the wod at the gym.  Please feel free to invite anyone that you want to participate!  

Sunday, 9/16

Closed

Saturday, 9/15

We have decided to have our BRING A FRIEND DAY at the gym this week instead of the park.  Please invite anyone that you would like to come wod with us!

3 RFT:
-10 Deadlifts,  275/165 lb (Masters and scaled 165/105 lb)
-15 Chest to bar Pull ups (Masters and scaled- regular pull ups)
-20 Wall ball 20/14 lb (Masters and scaled 14/10 lb)
****************************************
Scaled:

3 RFT:

-5 Deadlifts,  275/165 lb (Masters and scaled 165/105 lb)

-10 Chest to bar Pull ups (Masters and scaled- regular pull ups)

-15 Wall ball 20/14 lb (Masters and scaled 14/10 lb)

Friday, 9/14: snatch balance and Cobalt

Part 1.
For weight:
Snatch Balance
3-3-3-3-3
*2 minutes rest between each set.

Part 2.
Please watch this inspirational video about Cobalt!   Cobalt is an example of why we changed our name to CrossFit 4 Everyone!  It is our belief that we can change anyones life who wants the help!  We will do this wod in his honor!

COBALT BLUE VIDEO

"Cobalt"
For time:
-100m sprint
-100 KB swings, 53/35lb (Masters and scaled- 35/25lb)
-100 single unders
-100 Russian twists 20/14lb ball
-100 PVC OHS
-100m sprint
****************************************
Beginner:
same, but 50 of each in part 2.

Thursday, 9/13

We will be having a Jiu-jitsu seminar in the gym at 6pm today.  So the 6, 7, 8pm wod will be 5k row or 5k run only.  We will change open gym time to 4, and 5 pm for this day only.   Please sign up if you plan on rowing that day!!

For time: 
5k Row or Run
*********************************** SCALED WOD:
3k row or run

Wednesday, 9/12

8 RFT:

-20 seconds max reps of hanging power cleans 115/75lb (masters and scaled- 75/45lb)
-10 seconds rest
-20 seconds max reps of push press 115/75lb (masters and scaled- 75/45lb)
-10 seconds rest
****************************************
SCALED WOD:
Same, but 6 RFT

Tuesday, 9/11: Obstacle day

Obstacle Day:
-Push sled 75ft and pull it back x2
-Run 400m
-OH Walking Lunges 150ft, 45/25lb
-Row 400m
-Virtual shovel 15 reps on each arm, 45/25lb
-Run 400m
-Pick up Atlas Stone 5 reps on each shoulder
-Row 400m

Monday, 9/10: OHS and Helen

Part 1:
For weight:
Overhead squats
5-5-5-5-5
*15 minute max to do your sets

Part 2:
"Helen"
3RFT:
-400m run
-21 KB swings, 53/35lb (masters and scaled- 35/25lb)
-12 Pull ups

SCALED WOD:
scale weight, same reps

News for 9-3-12. Wods posted below.

HAPPY LABOR DAY!  

We are closed today!

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

Sunday we will be closed

 

Hot Yoga will still be available.

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

FIRST BRING A FRIEND DAY

We had about 20 adults and 10 kids WOD Saturday at the park!  We had a great time!  We will get the pics posted soon!!

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

Future BRING A FRIEND DAYS

It was such a big hit that we have plans to do it for the next few weeks!!

Saturday, Sept. 8th:

Where: Augusta Aquatics Center

When: 9 am

*We will have a swimming WOD and a non swimming wod for those of you that choose it! 

*Details posted on Saturday. 

Saturday, Sept. 15:

Where: Savannah River Rapids Pavillion

When: 9 am

Saturday, Sept. 22:

Where: Historic Dodge Plantation

 1110 Dodge Lane, Grovetown. 

When: 11:30am

**We will WOD at the 1st Annual Channeled Paths Family Fun Day!  This event is centered around the theme of "Family Wellness."  This event is free to the public which offers activities, entertainment, food, and shopping.  So bring your family and enjoy the festivities after the WOD!  We are sponsoring this wonderful event and will have a booth set up.  Channeled Paths, a local charity provides free counseling to at risk youth of the CSRA. 

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

CHILD CARE

Megan is having a ball hanging out with the munchkins from  5-6 pm Monday, Tuesday, and Wednesday.  There are some Fridays that she will be able to work.  She will post them on Facebook! The cost is $3 for the 1st child, $2 for the second, and $1 for the 3rd.  

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

PALEO MEALS

Zach is looking for a place to prep the meals!  He will be getting us a flyer, prices, and a start date soon!

Z

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

MEYHEM IN THE MOUNTAINS

Roland did awesome in the competition!  Hopefully we will get some pics soon!

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

Integrity's Revenge

Who's competing?  I didn't see anyone from CrossFit 4 Everyone signed up yet!  CF Hephzibah is in 5th place with 9 competing!  We have had at least that many express interest!

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

OLYMPIC LIFTING SEMINAR

Please sign up and 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 for the seminar.