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WOD 11.28.14

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Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

JACK

AMRAP 20

10 Push Press (115/75), (L2 95/65), (L3 75/55)

10 KBS 1.5/1

10 Box Jumps 24/20

By |November 28th, 2014|Categories: Uncategorized|Tags: |0 Comments

Happy Thanksgiving!

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HAPPY THANKSGIVING 

What a fun WOD this morning!  A great way to start the day!

We are extremely grateful to this amazing community and and wish you all a wonderful Thanksgiving day with those who mean the most to you!  Enjoy!

Weekend Schedule:

Friday 9 AM only

Saturday’s line up:

Open Gym from 8-9:30

CrossFit 9:30-10:30

Barbell Club 10:30-12:00

Sunday:  Open Gym 8-11

 

By |November 27th, 2014|Categories: Uncategorized|Tags: |0 Comments

CFKids WOD 11.24.14

Warm-Up:  Tabata Squats

Skill:  Press & Hold up the Sky!

Discussion:  Dec. 5th ~ CFKids Competition; Integrity

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W.O.D. ~ AMRAP 10:

  • 4 10m Shuttle Runs
  • 10 Shoulder Press
  • 10 Lunges
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5 Rounds for Marli!

Game ~ CFKids Travel!

Holiday Schedule ~ Wednesday (11/26) regular class; Friday kids are welcome to join the 9:00 CF class that is open to all ages.

**Cynergy CFKids and Seaside CFKids will be having a friendly competition on Friday, 12/5 from 5:30-7:30.  Please join us to cheer on these athletes!  We are looking for judges so we can pair each child up with his/her own judge/scorekeeper.  Contact Jen or Amber if you’re able to help out.**  :)

By |November 26th, 2014|Categories: Cynergy Kids|Tags: |0 Comments

Challenge End!

Congratulations to all of you who participated in the Challenge the past 4 weeks.   No matter what your results are, you took the first step to improving your health and will hopefully continue on this path for your life.    As you head into the next few days, look back at how you felt 4 weeks ago.    How are you feeling today?   Has your sleep improved?   Energy levels steady?    Mood improved?   How are your clothes fitting?  Are your workouts better?    I’ve seen many PRs this week!    These are all factors to appreciate as health improvements.

Please send me your body comp and weekly points on or before Saturday.   Winners will be announced Sunday!   email to:  Dianne@cynergycrossfit.com

Happy Thanksgiving – remember it’s not about the food, it’s about the people – family and friends – and the memories being made.   Enjoy!

 

By |November 26th, 2014|Categories: Challenges, Nutrition|Tags: |0 Comments

10,000 Burpees!

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Congratulations to Lori and Mike for completing 100 Burpees for 100 Days!

An amazing accomplishment!  What’s next guys?

*Debbie B (Mike’s wife) will  hit 100 on Friday!

By |November 26th, 2014|Categories: Uncategorized|Tags: |0 Comments