The festivities are ON today!
Holiday Schedule CHANGES: Normal classes through Saturday (9:30 only on Saturday) Sunday (Christmas Day): 10AM class ONLY Monday: Morning classes only (6am, 7am, 9:30) Classes back to normal on Tuesday! WOD: 2 Burpees 4 Box Jumps 6 Pullups 8 Push Press 10 GHD Situps 12 Ring Dips 2 2-4 2-4-6 2-4-6-8 2-4-6-8-10 2-4-6-8-10-12
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Happy Holidays!
Come in all day tomorrow for pie and cider, and don't forget to wear some ugly holiday clothes for your ugly holiday WOD :) Tomorrow is also your last day to bring in a toy for a tot! WOD: 12-9-6 Squat Cleans Handstand Pushups *200m Sprint after each round It's time for some Holiday Business! -Come in and write your fitness and personal goals on the 2012 Goal Board! -Join us next Tuesday (all day) for Holiday-themed WODs, pie and cider! -Need the perfect gift for your favorite CrossFitter? Try some APS Protein to help build strong muscles, or a PukFit tshirt! :) 3 5-Minute AMRAPs 20 Mountain Climbers 7 SDHP 10 Jumping Lunges 5 SDHP 4 Bar Facing Burpees 2 SDHP Hey Everyone!! Happy Thursday. Thank you all so much for donating to the Toys for Tots box, it is overflowing!! If you haven't yet brought in a toy, you have until the 20th. Every little bit helps.
WODGear competition is in full swing this Sunday at Occidental college at 9am. Come support teams Vicious and Delicious, and the Rabies Babies. Feel free to wear an animal hat in support of everyone competing! Now, on to today's WOD: 7-6-5-4-3-2-1 Front Squats 3-6-9-12-15-18-21 KB Swings One Rope Climb per round (Robyn's request again) In case you haven't heard, here are some upcoming events to remember:
1. THIS SUNDAY- Synapse members compete at the WOD Gear Team Series at Occidental College! 2. HOLIDAY WOD- workout in your ugliest holiday gear! 7pm TUESDAY, DECEMBER 20th. STAY FOR PIE AND CIDER!!! For more events and competitions, check out our copage! And here's your WOD: 12 Minute AMRAP 10 Ring Pushups 20 Rainbow Presses 30 Double Unders 12-9-6 Hang Power Cleans
10-10-10 Pullups 10-10-10 Knees to Elbows "Knees to Elbows!!" "Bees to Elbows?!?!" "No, Knees!!" "KNEES?!?!" Got plans this Sunday? Now you do! There are 7 CrossFit Synapse members competing at the WOD Gear Team Series this Sunday at Occidental College. Come take advantage of an opportunity to yell at the coaches that always yell at you!! Speaking of yelling....DO THIS WOD REALLY FAST!!!! 4 Rounds 10 Deadlifts 15 Box Jumps 250m Row Hard and Heavy; Keep a level head!!
5-1 Exchange Muscle Ups Clean and Jerks On the minute for 10 minutes: 3 snatches, 3 OHS 5 Minute AMRAP 7 Plate Thrusters 7 Toe to Bar Here's the lowdown on the OC Throwdown y'all. We got 2 competitors in this GIANT CrossFit Competition. Allison and Anthony are competing for $2500 (and fame and glory)!! And we want you all to be a part of it. Come see what competitive CrossFit is all about, and have some drinks and food in the meantime. Sign up to attend on the sparkly new EVENTS Board near the cubbies!! 5 Rounds 10 Burpees 5 Deadlifts 10 Box Jumps 1 ice bath |
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