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2/1-2/7/16

Class: 5:30am, 6:30am, 8:30am*, 12:30pm, 4:30pm, 5:30pm, 6:30pm

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CrossFit Open: CF Games YOU CAN REGISTER NOW!!! Make sure you sign up under our gym name.

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We will be partnering up with CrossFit Commence and traveling to their box every Saturday to create a fun-filled Open Season! If you don’t want to compete outside of our gym, you can perform all of the workouts at CFF! WODs are released at 7pm on Thursday nights and scores must be submitted online by Monday at 5pm. You can perform your workout at any time as long as a certified judge counts your reps or you record it/submit your video (following their guidelines). It’s 5 weeks. 5 workouts. You can do it! Better yet, get someone else to sign up with you.

Fashlete of the week: Our sponsoredFashletics  “athlete of the week” is one of our CrossFit Kids! Quincy cheers on all of the athletes in the class, achieved a free standing HSPU, and trains hard in every class.

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Welcome our two CrossFit Fayetteville interns, Simeon and Lauren! You may view their bios under the trainers tab!

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2/1/16 *CrossFit Kids 4:30-5:15pm* Couch to CrossFit 5:30-6:30pm

Strength:

1. 3 x 1 @ 90%, 2 x 2 @ 80-85% Snatch

-Does not need to be touch and go

-Squat snatch preferred. New athletes: 5 x 2 ascending working on technique.

-20 minutes to ramp and complete

Conditioning:

2. “Amanda”

3 RFTO:

9-7-5 reps for time of:

Muscle Ups / 2:1 Strict Pull Ups & Strict Dips

Squat Snatch (135/95) / (95-65)

-10 minute cap

-Goal: scale correctly

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2/2/16 *CrossFit Kids 4:30-5:15pm* Couch to CrossFit 5:30-6:30pm

1. Gymnastics Skills:

Level 1: Practice kicking up, toe off the wall and hold as long as possible, lateral handstand walks

Level 2: Practice a handstand in place – once you are inverted, no moving your hands.

Level 3: Practice handstand walking

Level 4: Practice turning on your hands 180 degrees in both directions.

-10 minutes to practice

Conditioning:

2. AMRAP 5:

15 SDLHP (65/45) / (55/35)

6 Squat Cleans (155/105) / (115/75)

-REST 5 minutes-

AMRAP 5:

15 SDLHP (65/45) / (55/35)

6 Squat Cleans (155/105) / (115/75)

-Score is total reps

-Goal: UB sets and achieve the same score for both AMRAPS

HAPPY BIRTHDAY BURPEE DAY BOSTON!

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2/3/16

Strength:

1. EMOM 10min:

1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk

-Ascending weight

-Start at 70% of your 1 RM or a moderate weight

-No releasing the barbell until the complex is completed.

-3 minutes to ramp

Barbell Cycling

2. 5 sets of the following complex to be completed NOT for time:

12 DL + 9 Hang Power Cleans + 6 Push Jerks

-Ascending through all sets. Start at a weight that you know you can do UB.

-You may drop the bar after the 11th DL to reset grip, BUT you must start the next rep within 1 second.

-Rest as needed between sets. HOOK GRIP

-25 minutes to complete

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2/4/16 *CrossFit Kids 4:30-5:15pm* Couch to CrossFit 5:30-6:30pm

Conditioning:

1. Teams of 3 to complete FT:

200 Front Squats (135/95) / (95/65)

200 HSPU / Push Ups

200 BJ (24/20) / Step Ups

200 Pull Ups / Ring Rows

-35 minute cap

-Scale: Lower reps to 150 total of each movement.

-Goal: game plan and talk

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2/5/16

Strength:

1. Work up to a heavy snatch balance with a 3 second hold in the bottom.

-“Heavy” meaning the highest load you can get for the day without loosing technique or position.

-Focus: press under the bar, don’t press the bar up and then squat.

-If you are not solid with OHS, perform heavy OHS or 5 x 2.

-12 minutes to ramp and complete

2. Work up to a heavy snatch from the low hang (below the knees) with a 3 second hold at the bottom of the snatch…not the low hang position

-12 minutes to ramp and complete

Conditioning:

2. AMRAP 9:

3-6-9-12….

Clean and Jerk (135/95) / (95/65)

T2B / V-Ups

Goal: rest no longer than 5s

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2/6/16

Open Gym 8:30-10:00am

Be honest with yourself about how much effort you’re putting in. You can’t expect the best results if you know your not putting forth your best effort. Yes, it may be your day to sleep in but you know you can nap later today or Sunday.

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2/7/16

Hesitant on signing up for the open starting in February? Read a winning Crossfit Journal article written by CrossFit Fayetteville athlete Jillian Sharp!

http://journal.crossfit.com/2015/03/virtuosity-6.tpl

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