1 April 2015

Thursday night, 2015 OPEN Award Ceremony @ 7:30pm.
Saturday, April 11, 2015. Muscle Up Clinic at 7VCF. 11:30 AM. Reserve your spot on Zen Planner before they’re all filled!
Saturday, April 18, 2015 The gym is CLOSED. Come to CrossFit Transformations to cheer on our athletes that are participating in this year's Festivus Games!
CrossFit 1.0 starts again April 20th. Tell your friends, co-workers, families. Now is the best time to get fit.
Memorial Day Murph, May 24th, 2015: Second annual test of mental toughness and fitness to honor a fallen soldier. Heats start at 10am. All other classes canceled for the day.

And back to this week...

Members, here is a bare bones outline of what you’ll go through for the next 4 weeks, 3x/week. It’s going to go by fast. Let’s see what we can do in 4 weeks with some really focused instruction and practice to improve these areas. Week 1, Day 1 starts tomorrow. Bring your notebook, keep track of each of these 12 days.

 


 

Day 1 (Wednesday)

 

 

 
Day 2 (Friday)



 

 

Day 3 (Monday)


 
 Week 1
 Snatch Push Press
OH Squat
Snatch-skill
 Week 2
 Snatch Push Press
OH Squat
Snatch- skill
 Week 3
 Snatch Balance
OH Squat Complex
 Snatch- skill
Week 4

 Snatch Balance
 OH Squat- test
 Snatch- compare to

 1 April 2015

Workout of The Day

10 Rounds for Time:
45 Thrusters (95/135)
45 C2B Pullups
45 Double Unders

 

 

9 comments (Add your own)

1. kyle wrote:
I remember when I was in third grade...hey Dana ur shoe is untied

Tue, March 31, 2015 @ 8:08 PM

2. Amy wrote:
Omg at first I was like I'm not going then I decided I'd better call in sick because I'd never finish. Lol and better have the puke buckets ready!!!!

Tue, March 31, 2015 @ 8:18 PM

3. Chelsea wrote:
April Fools day jokes are not nice!

Tue, March 31, 2015 @ 8:19 PM

4. Payal wrote:
I agree Chelsea... Is it really 10 rounds... Looks like DAVE CASTRO wrote the WOD.😁😳😢..

Tue, March 31, 2015 @ 9:00 PM

5. Kristen wrote:
its april fools. This clearly isn't real. Our coaches love us right? They would never inflict such a mean nasty WOD on us and still tell us about it. right? right?....I'm still going to make sure I come on an empty stomach....just in case.

Wed, April 1, 2015 @ 1:24 AM

6. Michelle wrote:
There aren't enough double-undies to get me through this one!

Glad I read the comments, I forgot it was April Fools Day.

Wed, April 1, 2015 @ 6:10 AM

7. Steve L wrote:
I made it thru 9 rounds and 44 C2B PU before the 180 minute timecap kicked in...how about you Kyle!

Wed, April 1, 2015 @ 8:12 AM

8. Dana S. wrote:
Great job, Steve!

Wed, April 1, 2015 @ 11:32 AM

9. Keri wrote:
Double undies Michelle?

Wed, April 1, 2015 @ 2:38 PM

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am