CrossFit Break Through posted on Facebook
Be sure and vote this week!! Bring in cash and put it in the jar of the person you want to vote for. Jars are on the office book shelves!
Tuesday wod: Happy Vetran’s Day! Thank you to all who have served, are serving and will serve!! A) “Erin” 5 rounds for time: 15 DB split cleans 40/30 21 Pull ups *Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Afghanistan. He is survived by his wife Nicole and his daughter Zarine. B) 2 sets not for time: 4-8 bar roll outs 5/5 dead bugs :30 sec plank – hard style Recovery: Foam roll at least 5 minutes
Wednesday’s wod: A) 4 sets Barbell reverse lunges (rack position) x 6 reps ea leg rest :60 sec Bench hop overs x 10 reps rest :60 sec Lying Mo money on foam roller x 10 reps B) 2 rounds for time: 25 jumping jacks 50 mountain climbers 25 sit ups 25 box jumps 12/12 renegade row
NEW ladies only beginners class starts next week! Tuesdays and Thursdays at 9:30 am WITH childcare! I have 3-4 spots open still so share this info with your friends. Only $60/month! Call 541-504-0930 or email email@example.com to reserve you spot.
A.) 5 Sets 1 Set of 3 @ 60% 1 Set of 3 @ 67.5% 3 Sets of 8 @ 72.5% Rest 2 Minutes B.) Auxillary/Armoring Band Good Mornings x 40 reps Goblet Squats x 35 Reps Plank 2 x :90 seconds C.) 4 – 2 Minute rounds of : 2 Power Cleans @ 85% 1RM 3 Wall Walks 5 Toes to Bar 2 Power Cleans @ 85% 1RM 3 Wall Walks 5 Toes to Bar Max Rep Double Unders Rest 1 Minute
Workout for Wed, July 30, 2014 A.) 15-20 Minutes Gymnastics Skill 1st Station: Rope Climbing 2nd Station: Hand Balancing 3rd Station: Muscle-up Practice B.) 3 Rounds – Max Effort 1000m Row Rest as much as needed between efforts ***During Rest, Foam Roll and work on Midline Stability***
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|Name||CrossFit Break Through|
|Address||413 NW Fir Avenue|
Redmond, OR 97756
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DEADLIFT: Last three sets at the same weight. 5 – 5 – 5 – 5 – 5 then “The Hooper Hop” In teams of two, relay style. Twelve Rounds for Time or AMRAP 20:00 of: 11 Bar Hop-Overs 11 Push Press 11 Goblet Squats 11 Kettlebell Swings – Russian Filed under: …
Reminder to come check out CrossFit Cedar Park next week! Clients bring your friends! If you don't have a friend with our box, we will be your friend for the day! We have classes at two locations! Check out our schedule for next week! www.crossfitcp.zenplanner.com
Adv WOD for Saturday 12/20/14: With a running clock: at the 0:00 3 RFT: 6 OHS, 165/115 6 Muscle ups at the 10:00 3 RFT: 9 Power Cleans, 155/105 9 HSPU at the 20:00 3 RFT: 12 Thrusters, 115/80 12 C2B at the 30:00 3 RFT: 15 Power Snatches, 95/65 15 Wall Balls, 20/14 Competitors Training
WOW! #positivevibes #lovevault #teamvault special mention in this yelp review goes to @itsthetyler our Olympic Lifting Coach and @em_hughes3 our Head Coach! Many thanks to our #community -- we appreciate you! We work very hard to make this place special because we know you could go anywhere else - thank you for your #support and #dedication
Main - Group Class Warm-up Run 400m 4 Inch Worm 4 Perfect Stretch Side Lunge Down Front Lunge Back Metcon (Time) WOD 2 Person Team WOD (only one person works at a time) 1 Round Row 150/115 Kcal (complete total of 200 hollow rocks during rest) 1 Round 150 KB Swing (complete total of 50 ring dips during rest) 1 round 400m OH Walking Lunge 45/25 (just rest)
The Iron Bar is hiring a part-time office manager. Candidates must have: Flexible schedule, including days/evenings/weekends. Excellent people skills, including phone skills. Must be detail-oriented with previous office experience a plus. Must have working knowledge of office programs such as Word, Excel, etc. Must have excellent computer skills. Must be organized and have the ability to see organizational solutions. Must be a team player. Must possess a dynamic, friendly personality. Must be able to take initiative, be motivated and professional. CrossFit experience also a plus, but not required. Email resume and cover letter to: firstname.lastname@example.org
HOLIDAY SCHEDULE WEDNESDAY 12/24/14 - 9:30AM ONLY *** CHILDCARE AVAILABLE THRUSDAY 12/25/14 - CLOSED "MERRY CHRISTMAS" FRIDAY 12/26/14 - CLOSED WEDNESDAY 12/31/14 - NO 4pm OR 5pm CLASS ALL OTHER CLASSES AS SCHEDULED *** CHILDCARE AVAILABLE FOR 9:30AM CLASS ONLY THURSDAY 1/01/2015 - HAPPY NEW YEAR 9:30AM CLASS ONLY ** CHILDCARE AVAILABLE ~ALL OTHER CLASSES AS SCHEDULED~
Someone spits their gum out on the floor? (Yes- last night!!!) and you're getting out the goo gone and scraping up someone's slobber. Want to hang an Oregon Ducks flag? OK. Want to name your own job title? You get to do that too.
Our newest i1uvit Athlete Spotlight is out! Congratulations Kelly Mayberry as the spotlight is on your story! Click the link to see Kelly's pictures and read her inspiring story! http://crossfitiluvit.com/athlete-spotlight-kelly-mayberry/
Holiday Hours have been posted! Be sure to check the schedule for the next couple of weeks so you can pick the slot that works best for you! https://www.facebook.com/notes/crossfit-x/december-january-holiday-hours/10152942832624674?id=369213489673