Nov 272014
 

Gym Hours Today: 7:30-10:30AM only, child care open

A. 8 MIN EMOM, 30 Sec ON / 30 Sec OFF:
EVEN = Russian Twists
ODD = FLR Holds

B. 10 MIN to Est. 3RM Deadlift

C. 3 Rounds for Time:
12 BW DL
21 HRPU
300m Run

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Nov 262014
 

Happy Thanksgiving!

Gym Hours Today: 8:30-10:30AM only, no child care

For Time:
60 Calorie Row Buy-In [Damper = 3]
Then, 3 Rounds of:
20 Box Jump Overs – 24/20
5 Turkish Get-ups – 35/26 [L]
5 Turkish Get-ups – 35/26 [R]
10 Hang Cleans – 135/95

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#crossfitsantan #fitnessforlife #SantanIronman #SantanEmpire #crossfit

Nov 252014
 

5 Rounds for Time:
9 Pull-Ups
12 Burpees
15 Wall Ball Throws – 20/14
400m Run or 500m Row

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#crossfitsantan #fitnessforlife #SantanIronman #SantanEmpire #crossfit

Nov 242014
 

A. 10 MIN to Est. 3RM Jerk (from rack)

B. 4 Rounds for Time:
10 S2OH (initiated from ground)
15 Walking Lunges w/ Bumper – 45/35
30 DU (3:1 Singles)

Score 1 = S2OH Load
Score 2 = Time

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#crossfitsantan #fitnessforlife #SantanIronman #SantanEmpire #crossfit

Nov 232014
 

A. 16 MIN EMOM:
EVEN = 1 Squat Clean
ODD = 5 Burpees
Score is the lowest load used during EMOM.

B. 10 MIN AMRAP:
10 KB Swings – 53/35 [10 pts]
100m Sprint [10 pts]
50′ Plank Walk (Sideways) [10pts]
10 T2B [10 pts]

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Nov 212014
 

REMINDER: Special Gym Hours Today = 9:00AM ONLY

Test of Endurance…Strength of HEART!

Join us today for the “Packed with Love” event!

LEAVE CFST at 9am for 2M weighted run with items you choose to donate (non-perishable food, especially peanut butter and jelly in plastic containers, OR personal hygiene products OR cleaning products)…and then a 2M victory lap home.

Let’s kick-off Thanksgiving by counting our blessings…and sharing with neighbors!

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#crossfitsantan #fitnessforlife #SantanIronman #SantanEmpire