Happy Memorial Day! Thank you to all of our military folks who make it possible for our freedom in the USA! Hope everyone had a restful long weekend! Ours was productive but not restful! Moving into our 9th place of residence...functional movements for 3 days!
Memorial Day MURPH!
Pictures are on the Facebook page!! The WOD went great! Or awful...depending on how you look at it. There are a lot of injured people out there right now that had to modify or not participate. We will be doing Murph again in about a month on a Saturday morning. We will let you know ASAP when the fun torture will be!
T-Shirt and Hat Order:
We will have the order up until Friday. If you don't like the saying, "What doesn't kill you makes you hotter" you can have, "What doesn't kill you makes you stronger" or no saying at all. You now have 3 choices of hats.
CROSSFIT FOR HOPE!
Please sign up for CROSSFIT FOR HOPE!!!! Sign up at the gym if you are coming!! I have contacted the other CrossFits in the area and they are coming down to WOD with us! Let's get ready for some outside competition and fun! This is also a great way to introduce your friends and family to CF. We have scaled and kids events planned! Even for people to just come down and watch you sweat it out and support a great cause would be fun for them! Please spread the word!! It's going to be fun!! We had to change our lunch to SOMEWHERE IN AUGUSTA. We have the back room reserved from 3-5pm.
Monday, May 28, 2012
Friday, 6-1 WOD:
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats
5 Chest to bar Pull-ups
5 Ring dips
15 Squats
Tuesday, 5-28 WOD: Helen
"Helen"
Three rounds for time:
Run 400 meters
21 Kettlebell 1.5pood (or 55 pound dumbbell swing)
12 Pull-ups
Sunday, May 20, 2012
Sunday 5-27 WOD: 3-4:30 with Craig
"BLAKE"
Four rounds of:
Four rounds of:
- 100 foot Walking lunge with 45lb plate held overhead
- 30 Box jump, 24 inch box
- 20 Wallball shots, 20 pound ball
- 10 Handstand push-ups
Saturday 5-26 WOD: 3-4:30 with Steve
15 minutes to establish 1 rep max of power clean and hang squat clean.
Then
4 rounds of :
15 push-press 95/65
30 ab mat sit-ups
15 OHS 95/65
rest 2 minutes between rounds
Then
4 rounds of :
15 push-press 95/65
30 ab mat sit-ups
15 OHS 95/65
rest 2 minutes between rounds
Thurs and Fri 5-24/25 WOD: Murph or push press
Thursday and Friday we are posting the same 2 WODs: MURPH and PUSH PRESS. You will be able to choose which day you want to do which. We really wanted everyone to have the opportunity to participate in Memorial Day Murph!
WOD 1:
Push-press
5-5-3-3-1-1
for max weight
WOD 2:
MEMORIAL DAY MURPH
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
*You can partition the pull-ups, push-ups, and squats how you want.
Examples:
20 rounds of:
5 pull-ups
10 push-ups
15 squats
or
WOD 1:
Push-press
5-5-3-3-1-1
for max weight
WOD 2:
MEMORIAL DAY MURPH
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
*You can partition the pull-ups, push-ups, and squats how you want.
Examples:
20 rounds of:
5 pull-ups
10 push-ups
15 squats
or
10 rounds of:
10 pull-ups
20 push-ups
30 squats
*Last time we did this, some people added extra squats into earlier rounds. This enabled them not to have any squats the last few rounds. Their legs were not as fried going into the 2nd run.
****This WOD is a beast!! If you are fairly new to CrossFit or have not been consistent with your workouts, we defiantly want you to do 1/2 of Murph!!!! Check your pride at the door!!
1/2 Murph
800 m. run
50 pull-ups
100 push-ups
150 squats
800 m. run
Wednesday 5-23 WOD:
Part 1:
15 minutes to find your 5 rep max weight for deadlift
Part 2:
3 rounds of:
90 seconds max reps of power cleans - 135/95
90 seconds rest
90 seconds max reps of ring dips
90 seconds rest
Tuesday 5-22 WOD:
Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20/14 pound ball
20 Pull-ups
10 Handstand push-ups
40 Sit-ups
30 Medicine ball cleans, 20/14 pound ball
20 Pull-ups
10 Handstand push-ups
Monday 5-21 WOD: Obstacle Day
For time:
-4 laps of Stone carry & lift 117/75lb
-hill run
-2 laps of walking lunges with 35/25 lbs
-hill run
-4 laps of wall climb/4 tire flips
-hill run
-4 laps of Stone carry & lift 117/75lb
-hill run
-2 laps of walking lunges with 35/25 lbs
-hill run
-4 laps of wall climb/4 tire flips
-hill run
Monday, May 14, 2012
NEWS for 5-14-12! WODS are posted below!
Its Summer and Party Time!
Claire Weiss and Amy are having a BBQ at Amy's house Saturday May 19th, 6pm..until or head downtown to join Irene for a bar crawl.
We have so much to celebrate...Irene Childress and Rachel McNamee graduating and a few goodbyes... Adam Cochran is moving to Louisville and Brian Leach leaves for a deployment. Please bring a side and your own choice of beverage. 4 legged friends are welcome too.
Email Amy for directions and they will be posted at the gym as well.
ameliagracebrooks@yahoo.com
I just wanted to thank everyone for their help last week! I was home in Missouri taking care of a couple that have been my second set of parents. My "Mom" is dealing with cancer treatments and had colon surgery last week. My "Dad" just had his aortic valve replaced. It was a long week. I am truly thankful for all of the prayers and help last week!
FAN FUNDRAISER
I need all orders and money by this Wednesday,May 16th. Thanks for your help!!
Thanks for your support!
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KIDS FIT AND JIU-JITSU CAMP
WHEN: Session 1: June 11-15
Session 2: July 9-13
See Joshua or Steve for details!
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MEMORIAL DAY WEEKEND
We will be closed on Memorial Day. We will let you know asap if we will be open for any wods that weekend.
We will be doing MEMORIAL DAY MURPH on Thursday and Friday before the long weekend. (or a quarter Murph or half Murph) This way all of the military folks going on leave can partake in the event! Please see the EVENTS page to sign up for the event!
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CROSSFIT FOR HOPE
We will be doing the fundraiser for St. Jude Children's Research Hospital on JUNE 9th!! The link is on the EVENTS page! Please sign up and donate to this wonderful cause!! We are working on creating workouts for guests that you bring and kids wods! More details will be coming soon!
SAVE THE DATE: JUNE 9TH!!!
Sunday, May 13, 2012
Sat. 5-19 WOD: 3-4:30
For time:
Three rounds of:
7 Deadlift, 250/165
7 Muscle-ups
Three rounds of:
7 Deadlift, 250/165
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20/14 lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 50/35lb dumbbells
28 Burpee box jumps, 18"/12" box
100 foot Farmer carry, 50/35 lb dumbbells
3 Muscle-ups
Friday, 5-18 WOD:
Outlaw WOD:
PART A:
12 minutes to establish a 1 Rep Max Hang Snatch (squat is preferred).
12 minutes to establish a 1 Rep Max Hang Snatch (squat is preferred).
PART B:
5 rounds for time of:
3 Hang Power Snatches @ 80% (of above)
6 Box Jumps 30/24″
Run 200m
3 Hang Squat Snatches @ 80%
6 Box Jumps 30/24″
6 Box Jumps 30/24″
Run 200m
3 Hang Squat Snatches @ 80%
6 Box Jumps 30/24″
Thurs. 5-17 WOD:
PART A:
Turkish Get-ups
2-2-2-2-2
for max weight with KB
(unless you exceed 90lb then you will go to a bar)
L-pull-up
Weighted back extension
(25/15 lb. plate held to chest)
Turkish Get-ups
2-2-2-2-2
for max weight with KB
(unless you exceed 90lb then you will go to a bar)
PART B:
21-15-9 reps for time of:
L-pull-up
Weighted back extension
(25/15 lb. plate held to chest)
Wed. 5-16 WOD: Obstacle day!
Happy 34th Birthday Jenna!
800m. run
34 HSPU
34 Tire flips
34 KB swings - 53/35
34 GHD sit-ups
34 burpees
800m. run
800m. run
34 HSPU
34 Tire flips
34 KB swings - 53/35
34 GHD sit-ups
34 burpees
800m. run
Tuesday, 5-15 WOD:
OUTLAW WOD
PART A:
1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last time, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
PART B:
4 rounds:
3 Strict Pullups + Max Effort Kipping Pullups – rest 60 sec.
Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.
PART C:
4 rounds:
400m Sprint – rest 60 sec.
Notes: These should be all out efforts. Pacing is not acceptable and degredation of pace is acceptable.
Monday 5-14 WOD:
Complete the following every minute for as long as possible:
15 Double-unders
1 clean and jerk
Begin with 95/65 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the clean and jerk
within the minute. The clean can be full squat or power.
Sunday, May 6, 2012
NEWS for 5-7-12! WODs posted below!
KIDS FIT AND JIU-JITSU CAMP
PLEASE SPREAD THE WORD ABOUT THE CAMP! Proceeds will go towards the fan and equipment!! Please put fliers up at work, schools, churches, neighborhoods, etc. Thanks for your help!!
WHEN: Session 1: June 11-15
Session 2: July 9-13
TIME: 8am - 12pm
WHERE: CROSSFIT DOWNTOWN AUGUSTA
3475 Old Petersburg Rd, Augusta, GA
CONTACT: JOSHUA MILLER 803-292-5107
STEVE WEDDLE 706-533-4245
COST: $100 per child
Minimum age requirement: 5 years old
***********************
MAY 12TH: FORT GORDON MUD RUN
It is finally here!!! This Saturday is the run!! Good luck to all of the teams running! Come on out, cheer everyone on and support our CF box!!
******************************
FAN FUNDRAISER
Please pick up a flyer of all the options on the key chains and necklaces to take to your work, church, family gatherings. I need all orders and money by May 16th. Thanks for your help!!
The fan is here!! We just have to get it installed!!
NEW ADDITION
JOHN AND BRIDGET WELCOMED BABY CONNOR INTO THE WORLD APRIL 28TH!
Bridget looks forward to starting the HOT YOGA class in June! She will be teaching Monday and Wednesday from 5:30-7pm, Saturday from 10-11:30am, and Sunday from 4-5:30pm.
***************
PAIGE'S POWER YOGA
6-7 pm Tuesday nights! Bring your water, yoga mat and towel! I have been getting awesome reviews on the class!
*************************
We will be closed on Memorial Day. We will let you know asap if we will be open for any wods that weekend.
We will be doing MEMORIAL DAY MURPH on Thursday and Friday before the long weekend. (or a quarter Murph or half Murph) This way all of the military folks going on leave can partake in the event! Please see the EVENTS page to sign up for the event!
**************************
CROSSFIT FOR HOPE
We will be doing the fundraiser for St. Jude Children's Research Hospital on JUNE 9th!! The link is on the EVENTS page! Please sign up and donate to this wonderful cause!! We are working on creating workouts for guests that you bring and kids wods! More details will be coming soon!
SAVE THE DATE: JUNE 9TH!!!
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| Moose has graduated with his degree in Business Management! |
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| Kristen, Joshua, and Caleb |
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| Deji did his last wod with us on Friday! He is off to Gainesville, Fl for his residency in the ER! We wish him all the best with his future! |
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| Who's pumped arms are these? |
Saturday, 4-12 WOD: Closed for Ft. Gordon Mud Run
We will be closed today for the Ft. Gordon Mud Run! We will be sponsoring the event with a booth! Come on out and support all of the competitors and hang out with us!
Friday, 5-11 WOD: Shoulder Press
Part A:
Tabata Abs:
10 rounds of:
20 sec. sit ups: hands reach up and out
10 sec. rest
20 sec. flutter kick
10 sec. rest
Part B:
Shoulder Press
5-5-3-3-1-1 reps
for max weight
Tabata Abs:
10 rounds of:
20 sec. sit ups: hands reach up and out
10 sec. rest
20 sec. flutter kick
10 sec. rest
Part B:
Shoulder Press
5-5-3-3-1-1 reps
for max weight
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