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WOD >> WOD 2014-08-12 21-15-9 reps for time: deadlift, 225/155 lbs overhead squat, 135/95 lbs *12 minute cap *Competition style
Everyone happy about their squat PR’s? I know I am! I was getting fired up all day watching everybody get after it!! A few of my highlights: starting with Jessica aka manbar hitting a 15 lb pr then Tracy went over her own bodyweight for the first time. Then i coulnt help but leave my feet watching 16 year old Bella Cardenas squat 235 like a hot knife through butter, then 14 year old Allison aka “juice” squat 185#, on the guys side Brandon hit a huge 20# PR at 245#s then Alan Lee and Louie also crushed their 300+#PR’s I know there is about 30 other people I’m missing but I can’t think of all of them right now but to everyone seriously Great work!!!! Let’s show up tomorrow ready to get stronger, ready to break through any mental or physical walls we have set up for you. Remember if it’s too hot for you to workout mid day you just don’t want it bad enough!! Hydrate, sleep well, get some good nutrients in your system and let’s keep this week’s momentum rolling! – Coach Bud
Our April elements class begins tomorrow April 1! If you are interested in joining, or know someone who is, now is the time. Check out www.crossfitexcel.com for more information. **Feel free to share this post and help spread the word.
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New WOD: For time: 50 Ab-mat sit-ups 25 Box jumps 24″ (20″) 5 Rope ascents 40 Ab-mat sit-ups 20 Box jumps 24″ (20″) 4 Rope ascents 30 Ab-mat sit-ups 15 Box jumps 24″ (20″) 3 Rope ascents 20 Ab-mat sit-ups 10 Box jumps 24″ (20″) 2 Rope ascents 10 Ab-mat...... Click for more: http://www.crossfitverve.com/?p=16482
Congratulations to all of the participants in the Bonnie & Clyde Competition today! Special shoutouts go out to the Rx winners Anthony and Naomi, and close runners up Chris S and Marek. Huge congrats also go out to the winners of the scaled division, Gio and Seren, and close behind them Kelly and Adam! You all kicked butt out there! Thank you to everyone who came to cheer them on--we look forward to more events like this!
Happy happy birthday to this guy! Steve Y is one of a kind! If you're lucky enough to interact with him, you're lucky enough to know how funny he is. In addition to being extremely witty he is also incredibly encouraging and we admire his commitment to getting to the gym 4x a week! We hope he has an amazing day...snow and all!
WOD 9/13/14 Team WOD: In teams of four: WOD 1: 4000m Row alternating every 250m Rest 3:00 WOD 2: 7:00 Push Press Relay 65 / 45# One person at a time completes five reps. If any member drops the bar, each member completes 10 burpees before continuing.
We are so excited to welcome Jason Thompson from Mya Therapy as DeCO's new on-site massage therapist! He will treat at DeCO Thursdays from 4pm - 8pm and Sundays from 2pm - 6pm. DeCO members will receive special rates for 60 and 90-minute massages. See the website for more into on how to book your appointments. http://crossfitdeco.com/what-we-offer/massage/
We will be closed Saturday 9/13 and Sunday 9/14 due to our involvement in a local competition. We will be participating in Raid Games VI which will be held at the FIU South Campus Arena. Competition starts at 1pm on Saturday and 10am on Sunday. If you have any questions please send us an email at email@example.com