Monthly Archives: August 2013

Saturday 8.31.13

WOD

15 min AMRAP
10 Kick Outs
Walking Lunge
400m Run

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Friday 8.30.13

Tony teaching his kids how to climb the rope

Tony teaching his kids how to climb the rope

This Labor Day weekend schedule:

  • Sunday, September 1 – CLOSED (no open gym)
  • Monday, September 2 – 9am class ONLY

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WOD

“Barbara”

Five rounds:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

* Rest 3 minutes between rounds

Thursday 8.29.13

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Strength

Deadlift 3-3-3+

WOD

5 rounds or 25 minutes of:

3-5 Handstand Negatives
10-20 Pistols
10-30 Double Unders
Farmer’s Carry
Prowler

Wednesday 8.28.13

Dana and her friends Oscar and Kristen enjoying Saturday's WOD & BBQ

Dana and her friends Oscar and Kristen enjoying Saturday’s WOD & BBQ

Strength

OHS 5×3

WOD

3 x 5:00 AMRAP
3 Snatches 135/95
9 Box Jumps 24″/20″

* Rest 2 min between AMRAPs

Tony V Up

Strength

Push Jerk 7×2

WOD

“Helen”

3RFT
400m Run
21 KB Swings 1.5/1 pood
12 Pull Ups

Monday 8.26.13

Thank you everyone for coming out on Saturday! Hope everyone had a blast!

Thank you everyone for coming out on Saturday! Hope everyone had a blast!

UPCOMING EVENTS

On Saturday, September 14th there will be an in-house KB Seminar hosted by Ed Ho. Ed Ho is a good friend of CrossFit Askal and is a CrossFIt Level 1 and Kettlebell Coach. The seminar will be from 9-11am and will include instructions on basic swings, clean & jerk and snatch. Cost is $20. Due to this seminar, there will be NO class that day. Log on to your Front Desk account to sign up, or if you prefer to pay cash or check, please see one of the coaches.

With people settling in school and the upcoming holiday weekend, we will be taking a break from the On Ramp Program. Our next On Ramp begins Monday September 9th. This course is limited to only 5 people. Contact us and reserve your spot today!

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Strength

Back Squat 3-3-3+

WOD

For time:
10 Double Burpees
Sprint
9  Double Burpees
Sprint
8 Double Burpees
Sprint
7 Double Burpees
Sprint
6 Double Burpees
Sprint
5 Double Burpees
Sprint
4 Double Burpees
Sprint
3 Double Burpees
Sprint
2 Double Burpees
Sprint
1 Double Burpee
Sprint

Saturday 8.24.13

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Family/Friend WOD & BBQ

If you are planning on bringing people who want to participate in the WOD, please have them arrive EARLY to complete a waiver. We will begin the WOD promptly at 10am.

Teens class is at 11am. This is open to the public.

Please try to carpool. Check the FB invite for more details regarding parking.

Your friends/family don’t want to work out? That’s completely fine. Invite them to cheer you on and/or have them join us for the BBQ afterwards. The more the merrier.

If you have a camping or fold up chair, feel free to bring it.

And more importantly…. HAVE FUN!

Friday 8.23.13

Alicia & Howie Sprint

Strength/Skill

5 sets of:

3 Clean DL
3 Power Cleans
3 Front Squats
3 Cleans

WOD

For time:

9-7-5-3-1 reps of:
Bar Muscle Ups
Cleans

Thursday 8.22.13

Scott ring push up

Strength

Deadlift 5-5-5+

WOD

4RFT

15 Slam Balls
60ft Bear Crawl
400m Med Ball Run

Wednesday 8.21.13

High Five

Strength/Skill

OHS 5×5

Snatch Practice

WOD

“Randy”

For time:
75 Power Snatches 75/55