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CrossFit The Ville: Friday’s WOD

October 31, 2014

Happy Halloween!

Practice: OHS/Snatch Positions, Snatch Balance

2-2-2-2 Full Snatch

Then:

6:00 AMRAP of:

5-Thrusters (95/65)
5-OHS’s
10-Thrusters
10-OHS’s
15-Thrusters
15-OHS’s
etc, until time runs out.

Rest, then: 6:00 Row for distance.

*Today is Halloween so come dressed in your best costume to the 6am, 12:00, or 4:30pm class! We’ll have a prize for the best costume. The 5:30pm class is cancelled so you can trick or treat.

*The Strength Program started back up but it’s not too late to join! If you’d like to sign up or have any questions please email daniel@crossfitlouisvlleeast.com. $125/Unlimited Members, $150 Open Gym Members. Come get strong with Eric!

*If you are interested in attending a sports nutrition seminar with Dawn Weatherwax (www.sn2g.com) on November 8th please email daniel@crossfitlouisvilleeast.com. The seminar will cover:
-Fueling for optimal performance!
-Learn what percentage nutrition can impact performance
-Review 10 techniques to optimize muscle gain and fat loss immediately
-Learn what blood work is useful to track for optimal health and performance
-Learn what supplements can be helpful to well-being and training
Cost will be $40/person, or $25/person if we sign up 40 or more!

CrossFit The Ville: Thursday’s WOD

October 29, 2014

12-12-12 Deadlifts

Then:

4 rounds for time of:
5-Deadlifts (275/185)
15-Box Jumps (24/20″)
.25 Mile Run

*This Friday is Halloween so come dressed in your best costume to the 6am, 12:00, or 4:30pm class! We’ll have a prize for the best costume. The 5:30pm class is cancelled so you can trick or treat.

*The Strength Program started back up but it’s not too late to join! If you’d like to sign up or have any questions please email daniel@crossfitlouisvlleeast.com. $125/Unlimited Members, $150 Open Gym Members. Come get strong with Eric!

*If you are interested in attending a sports nutrition seminar with Dawn Weatherwax (www.sn2g.com) on November 8th please email daniel@crossfitlouisvilleeast.com. The seminar will cover:
-Fueling for optimal performance!
-Learn what percentage nutrition can impact performance
-Review 10 techniques to optimize muscle gain and fat loss immediately
-Learn what blood work is useful to track for optimal health and performance
-Learn what supplements can be helpful to well-being and training
Cost will be $40/person, or $25/person if we sign up 40 or more!

CrossFit The Ville: Wednesday’s WOD

October 29, 2014

Rest Day.

*This Friday is Halloween so come dressed in your best costume to the 6am, 12:00, or 4:30pm class! We’ll have a prize for the best costume. The 5:30pm class is cancelled so you can trick or treat.

*The Strength Program started back up but it’s not too late to join! If you’d like to sign up or have any questions please email daniel@crossfitlouisvlleeast.com. $125/Unlimited Members, $150 Open Gym Members. Come get strong with Eric!

*If you are interested in attending a sports nutrition seminar with Dawn Weatherwax (www.sn2g.com) on November 8th please email daniel@crossfitlouisvilleeast.com. The seminar will cover:
-Fueling for optimal performance!
-Learn what percentage nutrition can impact performance
-Review 10 techniques to optimize muscle gain and fat loss immediately
-Learn what blood work is useful to track for optimal health and performance
-Learn what supplements can be helpful to well-being and training
Cost will be $40/person, or $25/person if we sign up 40 or more!

CrossFit The Ville: Tuesday’s WOD

October 28, 2014

Skill: Handstand Work (Partial, Strict, Kipping, Deficit, Walks, etc)
Skill 2: T2B/K2E’s

Then:

50-Wall Balls (20/14)
25-T2B
100-Double Unders
25-T2B
50-Wall Balls

For Time.

*The Strength Program started back up but it’s not too late to join! If you’d like to sign up or have any questions please email daniel@crossfitlouisvlleeast.com. $125/Unlimited Members, $150 Open Gym Members. Come get strong with Eric!

*If you are interested in attending a sports nutrition seminar with Dawn Weatherwax (www.sn2g.com) on November 8th please email daniel@crossfitlouisvilleeast.com. The seminar will cover:
-Fueling for optimal performance!
-Learn what percentage nutrition can impact performance
-Review 10 techniques to optimize muscle gain and fat loss immediately
-Learn what blood work is useful to track for optimal health and performance
-Learn what supplements can be helpful to well-being and training
Cost will be $40/person, or $25/person if we sign up 40 or more!

CrossFit The Ville: Monday’s WOD

October 26, 2014

Skill: pistol progressions

then:

15:00 amrap:

500m row
10- pistols/ leg
400m row
8- pistols/ leg
300m row
6- pistols/ leg
200m row
4- pistols/ leg
100m row
2- pistols/ leg

*if you complete the list, start over at 500m row

*The Strength Program started back up yesterday at East but it’s not too late to join! If you’d like to sign up or have any questions please email daniel@crossfitlouisvlleeast.com. $125/Unlimited Members, $150 Open Gym Members. Come get strong with Eric!

*If you are interested in attending a sports nutrition seminar with Dawn Weatherwax (www.sn2g.com) on November 8th please email daniel@crossfitlouisvilleeast.com. The seminar will cover:
-Fueling for optimal performance!
-Learn what percentage nutrition can impact performance
-Review 10 techniques to optimize muscle gain and fat loss immediately
-Learn what blood work is useful to track for optimal health and performance
-Learn what supplements can be helpful to well-being and training
Cost will be $40/person, or $25/person if we sign up 40 or more!

CrossFit The Ville: Sunday’s WOD

October 26, 2014

Skill: Kipping Pullups, CTB, Bar Muscle Ups

Then:

4 Rounds for time of:

10-Shoulder 2 Overhead (135/95)

15-Pullups

1:1 Work:Rest

*The Strength Program will start back up today at East! If you’d like to sign up or have any questions please email us or show up at East today at 11:00am. $125/Unlimited Members, $150 Open Gym Members. Come get strong with Eric!

*If you are interested in attending a sports nutrition seminar with Dawn Weatherwax (www.sn2g.com) on November 8th please email daniel@crossfitlouisvilleeast.com. The seminar will cover:
-Fueling for optimal performance!
-Learn what percentage nutrition can impact performance
-Review 10 techniques to optimize muscle gain and fat loss immediately
-Learn what blood work is useful to track for optimal health and performance
-Learn what supplements can be helpful to well-being and training
Cost will be $40/person, or $25/person if we sign up 40 or more!

CrossFit The Ville: Saturday’s WOD

October 24, 2014

Rest Day.

*The Strength Program will start back up today! If you’d like to sign up or have any questions please email us or show up today at 9:00am. $125/Unlimited Members, $150 Open Gym Members. Come get strong with Eric!

*If you are interested in attending a sports nutrition seminar with Dawn Weatherwax (www.sn2g.com) on November 8th please email daniel@crossfitlouisvilleeast.com. The seminar will cover:
-Fueling for optimal performance!
-Learn what percentage nutrition can impact performance
-Review 10 techniques to optimize muscle gain and fat loss immediately
-Learn what blood work is useful to track for optimal health and performance
-Learn what supplements can be helpful to well-being and training

Cost will be $40/person, or $25/person if we sign up 40 or more!

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