Happy Halloween!!!!!!!
3 Rounds For Time
20 Power Snatches F55/M75
40 Walking Lunges
50 Double Unders
WOD Saturday 10/29/11
October 29, 2011 by Leave a Comment
Costume Wod
Partner WOD
AMRAP
4Min Deadlift M225 W155
3Min Deadlift Hold
2Min Pistols
1Min Burpees
3Min “Rest”
AMRAP
4Min Burpees
3Min Pistols
2Min Deadlift Hold
1Min Deadlift.
Important Schedule Changes
October 28, 2011 by Leave a Comment
Monday October 31st
I hope you will all understand we will NOT be holding a 7pm Class on this night due to Halloween.
We would also like to inform you of a class change/closing.
As of Monday October 31st, we will no longer be holding our M-F 7am Class. We will be teaching Private Instruction and handling business matters at this hour. Please note we will be closed, unless you have a scheduled appointment! Please let Greg know if you are interested in scheduling a private training session as this is an extra service of $70/hr outside of any membership.
Please check the calendar for upcoming Holiday Schedule changes and closures.
As always thank you for your business!
Regards,
Greg & Jen
WOD Friday 10/28/11
October 28, 2011 by Leave a Comment
“Welcome Sam”
Partner WOD
1 mile of running (you can partition anyway you want. 2 800s, 4 400s 8 100s, whatevs)
80 Thrusters (95/65)
60 Burpees
40 Swings (2/1.5)
20 partner wallballs –standard squat and catch if dropped or missed target no rep
1 mile of running
WOD Thursday 10/27/11
October 27, 2011 by Leave a Comment
Back Squats
1 set of 12 50% 1rm
2 sets of 8 60% 1rm
4 sets of 3 75% 1rm
3 sets of 2 90% 1rm
1 set of 10 60% 1rm
RDL
3-3-3-3-3 @ 40% of 1 rm
Thanksgiving Basket Give-A-Way
October 26, 2011 by Leave a Comment
Thanksgiving Basket Give-A-Way by the Kenard Lang Foundation
CrossFit Lake Mary will be gathering items from now till Friday, November 11th in support of our Member Meredith and her Husband’s Foundation. They will be giving 20 baskets out to needy families in the Pine Hills area. Our goal is to get a complete basket together (enough to feed 5) below are the items they need.
For more information on the Kenard Lang Foundation please go to http://www.kenardlangfoundation.org/index.html
WOD Tuesday 10/25/11
October 25, 2011 by Leave a Comment
The Bear Complex
This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do that seven times for one round.
Do 5 rounds total working up to your max.
You can rest in between rounds
WOD Monday 11/24/11
October 24, 2011 by Leave a Comment
Jack " AMRAP 20: 10 Push Presses (115, 80) 10 Kettlebell Swings (53, 35) 10 Box Jumps, 24" WOD courtesy of CFNE
WOD Saturday 10/22/11
October 22, 2011 by Leave a Comment
3 Rounds for time:
10 reps Deadlift F105/M155
25 reps Slam Ball F20/M30
10 reps KB Swings F16kg/M24kg
400m Run
WOD Friday 10/21/11
October 21, 2011 by Leave a Comment
4 Rounds for time
20 Wall Ball Rx F14/M20
20 Box Jumps Rx F20″/M24″
400m Run
111 Commerce St. 