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Always bear in mind that your own resolution to succeed is more important than any other. ~Abraham Lincoln Free intro class this Sat. 9:30am. All CrossFit movements are Functional movements and can be modified for any fitness level. Register www.crossfitgp.com. Now who’s ready for 14.2 tomorrow? Reminder to make sure you sign up for a wod time on the board if you need a judge. Amber will be available for childcare from 4:30-6:30pm tomorrow.
Yesterday I was clever and wanted to change the world. Today I am wise so I am changing myself. ~Rumi Free Intro Class tomorrow 8:30am. Register www.crossfitgp.com Southern Oregon Throwdown Planning meeting 10am tomorrow. See you there!
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|Name||CrossFit Grants Pass|
|Address||1588 SE N St|
Grants Pass, OR 97526
Like, Tweet or +1 CrossFit Grants Pass
This class is awesome! They make us coaches look forward to being at the 6:15am class everyday! 6:15am is where it's at! Keep up the great work "#SeflieCrew"!!! Te la perdiste @jaylorenzo814! #ButFirstLetNeTakeASelfie #Repost from @rae_m12 "Okay I have to repost this message because I couldn't be more agree with that " thanks you to @mosays05 and @jaylorenzo814 for being the BEST crossfit coaches !! We greatly appreciate you both and thanks for pushing us to reach our full potential ! ... And jay welcome back #selfiecrew#iloveyouguys#wehavethebestcoaches#butfirstletmetakeaselfie#class6:15#ilovemyclass#crossfitwynwood#doitbetter❤️"
FRIDAY-140411 CrossFit- “Main Group/Basic/Hybrid” WU-(10:00) 4:00 – Row/AD/Jump Rope + Coaches Choice Body Weight Movements Across the Floor + Coaches Choice Bar Warm-up Training- 4 sets, 30 sec Sled Push 30 sec Rest 30 sec Row 30 sec Rest + 3:30 Rest + 4 sets, 30 sec AirDyne 30 sec Rest 30 sec Pull-up 30 sec Rest + 3:30 Rest + 4 sets, 30 sec Crawl 30 sec Rest 30 sec GHD Hip Extension 30 sec Rest “Competition” A-Group (Female Competitor Program) AM- 2 sets, @Z1 Row 10:00 Jog 15:00 PM- A. Hang Power Clean – 5 x 5, Moderate (keep it under 70%), on 1:30 B. Back Squat – 65% x 4 x 2, 70% x 4 x 2, 75% x 4 x 4 C. AMRAP Unbroken BF/Kipping Pull-ups x 1 set, 1:30 Rest + AMRAP Strict Pull-ups x 3 sets, on 2:00 Rest D. 3 sets, Unilateral KB RDL @3010 x 8-12 / Leg, 30 sec Rest (between legs & before moving on) Weighted Plank – 1:00, 2:00 Rest B-Group (Male Competitor Program) AM- 2 sets, @Z1 Row 10:00 Jog 15:00 PM- A. Dip Clean – 65-70% x 3 x 5, on 1:30 Rest B. Segmented Clean DL (Inch, Just Above Knee, Pocket) x 5 x 5 sets, pausing 3 sec at each position, on 2:00 Rest C. Barbell Lunge -@3010 x 10/Alternating x 4 sets, 2:00 Rest (build to a tough, but not max 10) D. AMRAP Unbroken Strict Pull-ups x 3 sets, on 2:00 Rest (log best set) E. AMRAP Unbroken DU’s x 3 attempts, on 2:00 Rest (log best set) Weightlifting- A. HC (Hip or Mid-Thigh) – 5RM + 90% x 5 x 5 B. Clean DL – 10RM + 90% x 10 x 2 C. Supinated Grip Bent Row @2012 x 8-12 x 3-4 sets D. Strict Pull-up 75% (of Monday’s Best AMRAP) x 4 sets, 2:00 Rest
WOD for Friday April 11th... A. 3 sets Not for time Handstand hold 60-90sec 10-12 Pistols L- sit hold 30-60sec Rest 2min B. For Time 30 KB/DB Clean and Jerks (15ea) (53/50//35/30) 30 KB/DB OH Walking Lunges (15ea) Run 800m 30 KB/DB Clean and Jerks (15ea) 30 KB/DB OH Walking Lunges (15ea)
Best Rx Scores from Tuesday: Doug J 282 Malia M 279 Harrison F 279 Nardia W 252 Travis Thorne 242 Travis Jones 230 Erin P 229 Damian C 228 Jonathan L 226 Lauren Z 225 Dan S 224 Frank V 215 Chris C 214 Adam M 205 Kelly D 201 Ken T 189 Melanie W 187 Julie S 163 WOD: 3 Rounds: 2 minutes of WBS (20/14) 2 minutes of rowing 2 minutes of burpees 90S Rest
Don't forget that our Intense Strongman event is this Saturday at 9 am! We have 36 registrants (which is AWESOME for a strongman event) and we have 7 women signed up! The day will be finished off with the athletes performing a truck pull. This event will be fun for the whole family and is expected to conclude no later than 2 pm. The weather forecast looks great so make plans to attend!
RVA Fit 4/10/14 - http://www.crossfitrva.com/2014/04/10/rva-fit-41014/
CF Teens Spring Break Schedule Mon 4/14- preteens @ 5:30pm, teens @ 6:15pm Weds 4/16- teens @ 6:15pm NO class T/Th! CF Kids class this Sunday 4/13 12pm at Patriot! Hang Snatch 2-2-2-2-2 4 Rounds 10 HSPU 15 Box Jump (24/20) 2 Rope …