Warm Up:
20 Skips
10 KB Swings
30 PVC Pass Through
(2 Rounds)
Skill:
Jumping Dips - 2 sets x 10 reps
WOD:
"1/2 Murph"
-800m Run
-50 Pull-ups
-100 Push Ups
-150 Squats
800m Run
About Crossfit Amelia Island (CFAI)
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CrossFit Athletic Development and KIDS
CrossFit Athletic Development
Tuesdays and Thursdays at 3:30 pm
Ages: 9-12
Focus: Athletic Development
Young men and women invited
Single Day = $15
Discounts available for entire month
*Please fill out medical form for your child on the Main Site under the forms page...
CrossFit Kids
Ages 5-9
Every Wednesday at 3:30pm
Charge is $5 per child per visit. Please sign your child in each day for the 45 min class and pay at the front desk of Club 14 Fitness.
Tuesdays and Thursdays at 3:30 pm
Ages: 9-12
Focus: Athletic Development
Young men and women invited
Single Day = $15
Discounts available for entire month
*Please fill out medical form for your child on the Main Site under the forms page...
CrossFit Kids
Ages 5-9
Every Wednesday at 3:30pm
Charge is $5 per child per visit. Please sign your child in each day for the 45 min class and pay at the front desk of Club 14 Fitness.
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Blog Archive
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2009
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March
(28)
- WOD at Sliders, on the Beach
- Tuesday March 31st
- Monday - March 30
- Saturday
- Fri - 3/26/09
- Thursday, March 26
- Wednesday, March 25
- Tuesday
- Monday, March 23
- Explosive Lifting Clinic
- Friday - March 20th
- THursday March 19th
- Wed. WOD 3/18/09
- Tuesday March 17th
- Monday March 16th WOD
- Saturday WOD
- Friday the 13th
- Thursday March 11
- Wednesday 3/10/09
- FIGHT GONE BAD
- Monday - March 9
- Sunday - Rest Day
- Saturday - March 7
- Friday March 6th
- Thursday, March 5
- Wednesday
- Skill of the Month: Ring Dips - Tonya says, "I lo...
- March 2 - 2009
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▼
March
(28)
5 comments:
Day 2 of the "Journey" fast. Same deal as we normally do...Fruits, Veg, Juices, and Whey. I would like to encourage any of you interested to join a few of us Sandboxer's who are fasting prior to Easter. That's right...it may end up being 15+ days!!! :-) Each individual may have a different reason for completing a fast...but I don't know many "bad" reasons for completing one?
So...how about it? Are you game?
CFAI - i am heading back home to tucson! it was great to be back. thank you for welcoming me back with open arms. i will miss you all! see you next time.
23:15 vs 25:49 on 9/2/08
first day back after feeling better, did 1/4 murph solo. hard to work out by myself, but nice to have finished in 13:55.
it was great to see you kate. safe travels. kristen
37 - I did not do the pull ups with the rubber bands, I jumped up doing my pull ups....I need to learn how to do them with the rubber bands but it is hard for me!! I have tried tho! This workout was really tough! at the end running my legs felt so funny!! Good Workout but Tough!!
Thank You Everyone for my B-Day card, shirt...I loved it!! Special Thanks To Kate!! We really enjoyed having you here and will miss you!
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