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5-3-17

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WOD

Run 550 meters

30 pull-ups

50 abmat sit-ups

30 push press

Run 550 meters

 

Today is our first chipper in the new box! Make sure to pace yourself , breathe, and focus on form! Most importantly enjoy your workout! We are here to have fun and improve our lives!

 

 

 

5-1-17

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SKILL: 

Deadlift Technique practice

WOD:

1 RM Deadlift Day

Deadlift   5-4-3-2-1 (reps)

Today we work up to a 1 rep max deadlift. Make sure to keep your  technique and form as the number one priority today. We will start with a couple warmup sets then hop into our heavier work. Starting with a set of 5 reps, we will increase our weight each set while decreasing the number of reps we accomplish. Once you get to your last set, take a deep breath, keep your technique on point, and give it all you’ve got! Lets start getting our max lifts recorded as we go into working on building more strength and conditioning.

4-24-17 WOD

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Working on some gymnastics today. We start off with some skill work to get familiar with handstands and the rings and finish off the day with some extra core work (who doesn’t want an awesome core?)

Skill:

Handstand work

WOD:

15 min EMOM (every minute on the minute)

5 strict pullups

5 strict ring dips

30 second hollow

 

4-19-17

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Today we stick with a nice little AMRAP with some simple movements – keeping with our theme of simplicity and moderate intensity to get back in the swing of things or find a good starting point for the new members. Try to find a good quick pace that you can keep throughout the entire 15 minutes without burning out.

4-19-17

WOD:

15 minute AMRAP

25 Double Unders/75 singles

20 KB swings (53/35)

15 ABMAT sit-ups

4-18-17

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We’re taking it back to one of the classics today. Think of it as a sprint with weights… 3 rounds, 2 movements, and lots of heart! Forget asking “what’s your bench?” Instead ask “what’s your Fran time?”

WOD:

“Fran”

21-15-9

Thrusters (95/65)

Pullups

4-17-17

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Today starts our new programming here at CrossFit 2024. As we await the grand opening in May, we are going to keep things nice and simple. We are going to start simply with some good ol’ CrossFit. No fancy stuff, no strength programming before the WOD, just a nice thorough warm-up followed by a review of the movements and some skill work (then of course the workout). Today we are going to start building our engine. A nice little couplet of running and rowing to build up our endurance followed by some core work.

WOD:

4 rounds for time:

300 m row

Dumpster run

2 minute break

First ever 2024 Workout of the Day

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WOD: “2024”

3 Rounds for time:

20 Wall Balls

24 Calories on the Rower

 

What a great first WOD here at 2024! Welcome back to CrossFit everyone! Wow, what a shock it was doing these movements after a few months with no real equipment to workout with. It was definitely a tough little couplet but felt just right for our first day in the new space. “2024” is now one of our official benchmark workouts and we are excited to see how we improve over the next few months. The coaches here at 2024 are extremely excited to have the new gym open and to help all of you get as fit as possible.  Thanks for all those who came out and we look forward to what the future has to offer!