Archive for: November 2007

Three rounds for time of:

50 Double-unders
75 Squats

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For time, 15-12-and 9 reps of:

Barbell Thrusters (m:135lb,f:95lb)
Weighted Pull-ups (m:45lb,f:30lb)

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Rest up.  Or down.

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CFC Kids!  Check out these little lifters!

Great job, ya’ll!  We are very proud of you!

Three rounds for time of:

50 Pull-ups
21 Deadlifts (m:185lb,f:125lb)

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Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

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We had many requests to repeat this clinic as many people had to miss the first one.  So, here it is again!

Beginner Olympic Lifting Clinic - December 15, 2007

Movement:  The Snatch

CrossFit Champions will be holding a beginners clinic on the Snatch, a powerfull olympic lifting movement on December  15, 2007 at 10:00 a.m.

Cost: $50

The clinic will last 3 hours.

Space is limited to 7 participants so sign up quick!

What do you need bring?

Please RSVP using the contact form here and use The Snatch as the subject line, or just give us a call.

Front Squat

1-1-1-1-1-1-1-1-1-1

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No training on Wednesday or Thursday.  Back to normal schedule on Friday.

Happy Thanksgiving everyone!

Be safe.

Matt & Pam

“Filthy Fifty”

For time:

50 Box Jumps (24 inch box)
50 Jumping Pull-ups
50 DB Swings (m:35lb,f:25lb)
50 Walking Lunge steps
50 Knees to Elbows
50 Push press (m:45lbs,f:30lb)
50 GHD Hip Extensions
50 Wall Ball Shots (m:16lb,f:12lb)
50 Burpees
50 Double Unders (or 150 Jump Rope)

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“Helen”

Three rounds for time:

Run 400 meters
21 DB Swings (m:55lb,f:35lb)
12 Pull-ups

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CrossFit Champions’ first Snatch clinic was a great success.  All participants did a fantastic job!

Stay tuned for video.

“Elizabeth”

21-15-9 reps of:

Cleans (m:135 lbs,f:95lbs)
Ring Dips

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