Posts from ‘December, 2009’

We will be closed on:

NEW YEARS EVE
and
NEW YEARS DAY

classes will resume as normal on Saturday, Jan 2nd.

WOD
KB Swing (24kgs/16kgs) 7 reps
Squat 14 reps
EMOTM 30 Minutes

WOD
GS Jerk (x2 24kgs/16kgs) 5 reps
Pull Up 10 reps
5 rounds for time

WOD
Row 500m
Max Effort
record best time and average wattage of best time to comments

Starting sometime in January, we will be changing the available class times.
Essentially our goal is to reduce the total classes offered to a more manageable number. I am posting a tentative plan here because I am interested in your feedback, and making as many people as happy as possible.
Monday: 6am, 6pm
Tuesday: 5pm, 6pm
Wednesday: 6am, 6pm
Thursday: [...]

WOD
Thruster Up!
Perform 1 Thruster (65lbs/45lbs) the first minute
perform 2 thrusters the second minute
perform three the third etc, until you can no longer complete the same number of reps as current minute before minute expires (EMOTM)
(if you fail at less than 15, then pursue the same progression in reverse each successive minute)
Record best round and total [...]

Happy Holidays

Don’t do anything we wouldn’t do

WOD
Deadlift (225lbs/155lbs) 3 reps
Ring Push Up 6 reps
RKC High Pull 9 reps
AMRAP 20
record rounds to time

WOD
Clean and Jerk (75%) 2 2
Push Press (95% +) 2 2 2
Strict Press 1 1 1 1 1 1 1 1 1
record loads to comments

Hours/Classes during Christmas time
Crossfit Full Circle will be closed the entire week surrounding Christmas,
December 20th through 27th,
save for the following dates times:
Monday December 21st, 6am and 6pm
PENDING: Saturday, 9am
Saturday will be hosted by one of our students, and not led by a coach,
pending volunteers…
Thanks, and have a great holiday. We will reopen as normal the [...]

WOD
High Hang Squat Snatch (70%) 3 3 3
Snatch Pull (105%) 4 4
Back Squat (ME) 1 1 1 1 1 1 1 1
Record loads to comments

WOD
Deadlift (225lbs/155lbs) 8 reps
Run 800m
4 rounds for time
record loads and time to comments

WOD
Row 1000m
KB Front Squat 10 reps
KB Jerks 20 reps
KB RKC High Pull 30 Reps
Double Swing 40 reps
(use the same pair of kettlebells throughout)
for time
record time to comments

WOD
Dynamic Effort Strict Press (55%+Bands) 8×3
Close Grip Bench Press 4×6
—
Snatch (95lbs/65lbs)
Pull Up
15, 12 and 9 reps for time
record loads and time to comments

It’s hard to sell a squat.
It just doesn’t make you any money. Give me twenty bucks and I’ll tell you the greatest exercise ever. You ready? The squat. No, you can’t have your fucking money back.
-Dave Tate
You want to be a better squatter?
Optimize your hip, thoracic-spine, and ankle mobility. Work on core stability and see [...]