10.29.13

WOD

21-15-9

Power Snatch (95lbs/65lbs)
Pull Ups

GasCity Newsletter>November 2013

10.24.13

WOD

4 Rounds For Time

5 Power Snatches (85lbs/115lbs)
10 Toes To Bar
15 Burpees

10.23.13

WOD

"Diane" (Benchmark)

21-15-9
Deadlift (155lbs/225lbs)
Handstand Pushup

10.22.13

WOD

12 Min AMRAP

5 Front Squats (95lbs/135lbs)
10 Double Unders

10.21.13

WOD

4 Rounds For Time

5 Ground To Overhead (110lbs/185lbs)
5 Strict Pull Ups
10 Sit Ups

Halloween - Last class will be from 5:30pm-6:30pm - Happy Trick Or Treating!!

Christmas Party/Customer Appreciation Day Nov. 9th at 6:00pm at the Kinplex Social Room. Sign you and your significant other up today at the gym!!! $15/person!!!

10.18.13

WOD

5 Rounds For Time

20 Box Jumps (20"/24")
10 Ring Push Ups
20 Air Squats
10 Toes To Bar

10.15.13

Coach Kaines Birthday WOD

3 Rounds for time

29 Wall Balls (14lbs-9'/20lbs-10')
29 Pull Ups
29 Push Press (65lbs/95lbs)
29 Double Unders

HAPPY 29TH BIRTHDAY!! :)

10.11.13

WOD

4 Rounds For Time

1 Duck Walk (26lbs-50lbs)
12 Ball Slams (18lbs-40lbs)
12 Sit Ups
12 Kettle Bell Swings (35lbs/53lbs)

10.10.13

WOD

1 Minute @ each station

Handstand Push Ups
Cal Row
Glut Ham Sit Ups
Rope Climb
Double Unders
Pull Ups
Toes To Bar
Ring Dips
Thrusters
Air Squats

Thanksgiving Long Weekend Hours
Saturday Oct. 12:
9:00am-10:00am>CrossFit
10:00am-11:00am>CrossFit
11:00am-12:00pm>Open Gym (Open Gym is a time to work on skills & technique! This is NOT a time to get a WOD in!! Thanks)

Monday Oct 14>CLOSED

10.09.13

WOD

21-15-9

Overhead Squat (65lbs/95lbs)
Bar Facing Burpees

10.08.13

WOD

12 Min AMRAP

10 Push Ups
10 Squats
10 Sit Ups

10.07.13

WOD

3 Rounds For Time

17 Thrusters (65lbs/95lbs)
17 Burpees

10.04.13

WOD

25 Min AMRAP

40 Double Unders
20 Dumb Bell Snatches (20-35lbs/40-50lbs)
5 Handstand Push ups

10.03.13

WOD

3 Rounds For Time

10 Burpee Box Jumps
10 V -Sit Ups
10 Pull Ups

Sign Up at the Box for our Christmas/ Customer Appreciation Day Nov 9th, 6:00pm at the Kinplex Social Room. We will enjoy a potluck, drinks, games, prizes & karaoke. $15/person! Let's have some fun! :)

10.02.13

WOD
21-15-9-6-3
Deadlift (95lbs/135lbs)
Back Squat (95lbs/135lbs)
Lunges (95lbs/135lbs)

Use the same bar!

Progenex is in!! :)

10.01.13

WOD

4 Rounds for Time

15 Thrusters (45lbs/75lbs)
15 Double Unders
15 Wall Balls (14lbs-10'/20lbs-11')
15 Push Ups