Archive for July, 2012
7/31/2012
SKILL
HANDSTANDS
WOD
8 MINUTE AMRAP
4 DEAD HANG PULL UPS
8 DIPS
16 WALL BALLS
7/28/12
Join us 1 week from today, when we trek to Alan Joyner’s gym in Warrensburg to honor the 30 men and 1 dog killed in combat August 6th, 2011. Alan is a great guy who is super-active in the CF community and an all around awesome, generous guy. We are going to help support his box, as he is always quick to do with the rest of the area boxes.:)
Join the event on facebook, (31 heroes @ Crossfit Believe) text Aaron if you need a partner for the WOD or wish to carpool. 816.309.5977
SCHEDULE
9AM FREE INTRO CLASS
10 AM GROUP WOD
11 AM-1PM OPEN GYM
7/27/12
STRENGTH
STRICT PRESS 7X3; Work up to the heaviest weight you can do for 3 reps then start your 7 sets
WOD
10 MIN AMRAP
1o BOX JUMPS
2 TURKISH GET-UPS (1 EACH SIDE) W/ KETTLE BELL’
7/26/12
GIRLS NIGHT TOMORROW NIGHT 6PM @ ZEN ZONE!!! 1.5 HOURS OF YOGA BY THE AMAZING MEGAN M., THEN DRINKS AT HOULIHANS @ 745. COME TO EITHER OR BOTH, TEXT JESS WITH QUESTIONS @ 816.695.6764. $5 PER CHICA FOR YOGA, GIRLY SHOTS PROVIDED BEFORE WE HEAD TO THE RESTAURANT:)
STRENGTH
Emotm 3 deadlifts 75
WOD
Emotm 10 minutes
3 hang cleans
3 push press
3 good morning
7/25/2012 NANCY
7/24/2012
GIRLS NIGHT THIS FRIDAY 7/27! JOIN US @ ZEN ZONE FOR YOGA THEN DRINKS/DINNER @ HOULIHANS. TEXT JESS WITH QUESTIONS:)
SKILL
MUSCLE UP TECHNIQUE
WOD
DEATH BY PULLUPS
1 PULLUP 1ST MINUTE
2 PULLUPS 2ND MINUTE
3 PULLUPS 3RD MINUTE
**Until you can’t complete the # of pullups in that minute
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