Warm Up
500 meter Row
10 Ab Mats
10 KB swings
10 Lunges Each Leg
3 Rounds
WOD
7 Med Ball Cleans 20#/12#
7 Ring Dips
7 Pull Ups
AMRAP in 20 Minutes
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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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November
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- Warmup:200 Med ball run400 Row2 roundsWOD: "Annie"...
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8 comments:
Hey Big Doug- when your able, let us know how your surgery went. Hope all is well.. heal fast!
Surgery? Doug? Hope all is well and wishing a speedy
recovery from virtual CFAI'ers in CH!
Thanks for the well wishes! I hope this note comes out right...due to all the 'stuff' I am on! Feeling GREAT! Elective surgery to clean out bone chips, calcium deposits and take out some arthritis. The original injury happened in High School. With all the bodybuilding, powerlifting, and Olympic Weight lifting I have done over the past 20 years...it has taken a toll on the original injury. I had the operation yesterday in order to compete next October in Masters Nationals - Savannah, GA. There is about 20 degrees ROM today and virtually pain free thanks to all the Oxy I am on.
Hoping to be back very soon. Thanks again all!
Get well wishes to Doug!! Masters Nationals...what is that age category anyway???
Chad: KILLER workout today...I am sore but it was very effective. How is it that I just noticed the MB Cleans were with 12#; I thought it was 14#?? Great job to everyone!
Good to hear your on the mend Doug.
14 rounds, not as easy as I thought.
Owen
happy healing, doug! i look forward to seeing a straight locked out arm!
That's ok Tricey, I didn't see it either. I have finally resolved the fact that if I am going to do Crossfit, I am going to have man hands and after this workout they are looking exceptionally rough.
13 1/3 rounds rx
Glad to hear things are going well, Doug. Enjoy the time out and heal fast. We love you!
13 2/3 rounds- 14# ball, jumping ring dips, small band for pull-ups.
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