Sep
30

Little run, just for fun.

October is a 5k Fest…Black Shirts represent. Have an exciting weekend! Oct 9: Reading Hospital Run Oct 16: Pags Memorial 5k Oct 30: Fitzy’s Run

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Sep
29

Lion’s Den

A version of the Lioness…with no ladies present? Then it’s the Lion’s Den. 5 rds: 400m 20 Box Jumps, 20 Swing 15 Pull Ups, 15 Air Squat 10 Lsit/Pike, 10 Burpees Special props to Awesome on the big-boy box, JackD swingin’ the 20kg, and everyone for finishing strong!

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Sep
29

Thursday Updates

1) Sunday Special, Sunday Oct. 2, 3pm. 2) Fall Contest, Oct 7, 8, 9: Sign up for your times, write them down as a reminder! 3) Pags Ride, Oct 2; Pags 5k, Oct 16

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Sep
28

Couplet

AMRAP 12min: 12 Power Cleans 12 Sit Ups Skills: Tabata Plank and Lunge Variations

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Sep
28

Wednesday Form: Is that the one…?

CrossFit Exercise Demos Do these on M/W CrossFit days or at CF classes? Great, then click the Sunday Special button and consider putting them to the test at the Fall Contest, ala “Games style.” Reminder: On the whiteboard, sign up for the Fall Contest. If you signed up previously, pick a new FRIDAY time, and… Continue reading »

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Sep
27

Tuesday Attitude: What are my choices?

“Success is my only mothaf****n option, Failure’s not.”  -Eminem

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Sep
26

Monday “Did you know…?” Are you nuts?

Which nut has the highest anti-oxidant power? The popular almond, cashew, peanut, pecan? No, the Walnut. Is that weird? Yeah, totally nuts. “Vinson also found that the quality, or potency, of antioxidants present in walnuts was highest among the nuts. Antioxidants in walnuts were 2-15 times as potent as vitamin E, renowned for its powerful… Continue reading »

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Sep
23

Friday: Dishin’ it out.

***If you are participating or plan to participate in the FALL CONTEST (see Sunday Special Page), over the next week do this: 1) Make sure you are signed up on the whiteboard (EVERYONE: Notice Friday Night times have changed due to a scheduling conflict…go sign up again). 2) Write your times on a pink sticky and… Continue reading »

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Sep
22

Thursday Updates:

Want some 3-2-1…Go!? Last call for the CrossFit Berks Fall Contest (Oct. 7-9, evening WODs). If you can only make 1 or 2, go ahead and sign up, there are slots open. Sign up on the whiteboard. Pags Ride: Oct 2 Sunday Special: Oct. 2, 3pm Fall Contest: Oct 7-9 Pags 5k: Oct 16 (www.kylepagerly5k.com)

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Sep
21

Wednesday Form: Healthy Fun (and Competition)

Still learning about CrossFit. The Start Here material at the Main Site (www.crossfit.com) is a great place to…well, Start. This video, too, sums it up. Warm Up: Play Day (1 min, 3 rds) Handstands, KTE, Double Unders, KB Clean/Snatch WOD: 7rds 10 Slam Ball, 10 Swing, 10 Goblet Squat

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