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Thursday 6.5.14

hanley —  June 4, 2014 — Leave a comment

DCIM100GOPRO

Workout of the Day
CF Lite Strength:
Cross-Over Symmetry Scap Jacked

CF Lite WOD:
In a team of two, complete the following Tabata for total reps at the end (both partners can work at the same time)
8 rounds of Tabata :20/:10 work:rest ratio w/ 1 min rest in b/w rounds of:
Hand release-push-ups
Double-unders * 3:1 singles sub
OH Lunges
Kb Swings
Sit-ups

Strength:
Cross-Over Symmetry Scap Jacked

WOD:
In a team of two, complete the following Tabata for total reps at the end (both partners can work at the same time)
8 rounds of Tabata :20/:10 work:rest ratio w/ 1 min rest in b/w rounds of:
Hand release-push-ups
Double-unders * 3:1 singles sub
OH Lunges 45/25#
Kb Swings 32/24kg
Sit-ups

Post your results to the Whiteboard.

Shout Outs

hanley —  May 8, 2014 — Leave a comment

I am pleased to see that we are truly coming together as a community with amount of support that has been rallied for recent events. We had a great turn out for Jenny William’s “Rock out to Knock out Cancer” Fundraiser. It was fun to see everyone get together to support a great cause and to get out of our gym clothes.
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We also want to make a shout out to members, Brian Sponseller, Brian Seward, and Dustin Kile for spending their Saturday afternoon helping assemble and attach the new Rig to the wall! Thanks guys, we couldn’t have done it without you.
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Lastly, is the GLOC. It brought tears to my eyes to see all of our members gathered around Chrissy and Chris as they muscled up those Deadlifts and charged through the kettle-bell snatches and box jumps. I am sure I can speak for them when I say your presence was noticed and it made a positive impact in their performance. It is these moments like these when we realize how much more it is than “just a workout.” It’s about supporting one another, lifting each other up, pushing each other to do things we never thought we could, hugging each other after a PR. This, my friends, is the unique bond we have and share, and it is truly a beautiful thing.

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chriscarlyle

As we have announced during class, on Friday and Saturday of June 6th and 7th, we will have TWO 4-person TEAMS competing in the 4×180 Throwdown tournament in Lebanon, Indiana. We would love for everyone to come cheer them on, and I’ve heard rumors of there being a little “After Party”. If you are interested in partaking, Saturday evening post-tournament, we will be grilling out and having a few beverages at CrossFit Hud (BYOM & BYOB). Lindsay Rogers, Chrissy Faitele, Andy Noel, Jason Hughes, Emily Luerssen, Erin Ferrell, Mike Calvert, and Josh Baker will all be competing! Good luck to them all.

4x180throwdown

friday

hanley —  January 31, 2014 — Leave a comment

#430class #crossfithud

Workout of the Day
Fitness Skill:
15 min alternating between Dynamic Exercises

Fitness WOD:
3 reps every :15×16 intervals of:
Medball Cleans
Push-ups
Box Jumps
*1 min rest in b/w rounds

OR

Performance Strength:
Bench Press

Performance WOD:
3 Reps every :15×16 intervals of
Power Snatch 95/65
Power Clean & Jerk
Thruster
*1 min rest in b/w rounds

Post your scores to the Whiteboard.