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|Name||CrossFit Iron Mary's|
|Owner||Ray and Mary Anderson|
|Address||711 East Main St.|
Lexington, SC 29072
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SATURDAY April 4th at 5pm~grab your gloves & Friends! ~Caleb Padgett and Coach Tori will be introducing DOXSA to CrossFit Striking! Enjoy BBQ plus GIVEAWAYS! learn boxing combinations, hear what makes a powerful punch and then we'll combine it with a mild CrossFit Striking WOD. We will have dates for weekly classes and you'll be able to sign up. (Classes free to DOXSA members, punch cards and Class memberships will be available to new members)
Level 1 Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011 (stick to the tempo – 3 second descent) Station 2 – Supine Ring Row x 8 reps @ 2111 (get as horizontal as possible) Station 3 – …
Monday is going to rock! Get ready to test this week and get ready for Wendler training! WarmUp Run or Row 400m 5:00 DU work 1 Lap Lunge+PassThru 1 Lap Spideman 1) 20:00 find your 1RM BenchPress 2) 4 Rounds ForTime 5 MuscleUp (or 10 C2B) 10 DB Burpee 35/20# 50 DoubleUnder $) push up challengers do 2 more today Cool RestWalk 200m / Roll / Stretch
Outstanding work all! Way to go. Congrats Kristi for getting 10:45 time RX on 15.5! Congrats Duncan and Samara on your huge personal records today with your back squat and snatch. Excellent work Sam W for obtaining your 100b snatch! Many personal records today at Open gym and way to finish up 15.5 Open wod with a potluck and toast. Fun afternoon with a great group of people!
Gym Hours today are scheduled below. Make sure to sign in to front desk if you are attending any of the open classes today. 5:30am Cancelled!! 8-9am Class Coach Justin 9-10:30am Open Gym 4:30pm Coach David 5:30pm Coach Aron 6:30pm Cancelled!! Monday Deloading March 30th/wods/all-tiers-options
Yes, i know 15.5 has 72 thrusters....and Badger has 90 cleans....truth is i programmed Sat hero WOD before i left....but i would not have changed it....it is a hero WOD....it's supposed to hurt and make you reflect on those that gave their all....cheers to all that came out and got it done.
Saturday's WOD: TIERS 1 & 2 For Time: Row 27 Calories 27 Thrusters Row 21 Calories 21 Thrusters Row 15 Calories 15 Thrusters Row 9 Calories 9 Thrusters TIER 3 Open Workout 15.5 For Time: Row 27 Calories 27 Thrusters @ 95#/65# Row 21 Calories 21 Thrusters @ 95#/65# Row 15 Calories 15 Thrusters @ 95#/65# Row 9 Calories 9 Thrusters @ 95#/65#
WOD- Saturday, March 28: End of the Open Party! This Saturday, 3/28 is our End of the Open Party! 10:30-1:30pm, come WOD, cheer, and drink beer! Special guest Patrick Connor from KNBR radio will be announcing and DJ Ray Esquivel on the decks. The …
Heat schedule for the final Open workout of 2015! http://www.crossfitoakland.com/open-workout-15-5-heat-schedule/