CrossFit Conway http://www.crossfitconway.com Forging Elite Fitness Wed, 22 May 2013 00:00:18 +0000 en-US hourly 1 http://wordpress.org/?v=3.4 May 22, 2013 http://www.crossfitconway.com/2013/05/may-22-2013/ http://www.crossfitconway.com/2013/05/may-22-2013/#comments Wed, 22 May 2013 00:00:18 +0000 aaronburks http://www.crossfitconway.com/?p=3613 Tabada intervals.

Row(for calories).

Rest 2 min.

PP(75/45)*Cannot set bar down.. * There is a 20 burpee penalty every time you drop the bar. If dropped, do your burpees immediately following the PC.

Rest two min.

PC(115/75).

]]> http://www.crossfitconway.com/2013/05/may-22-2013/feed/ 0 May 21, 2013 http://www.crossfitconway.com/2013/05/may-21-2013/ http://www.crossfitconway.com/2013/05/may-21-2013/#comments Tue, 21 May 2013 00:06:31 +0000 aaronburks http://www.crossfitconway.com/?p=3610 Team WOD. 5 RFT

30 Kettlebell Swings (2/1.5)

30 Burpees

30 sit-ups(25/15lb plate). *Plate much touch ground behind and at toes.

]]> http://www.crossfitconway.com/2013/05/may-21-2013/feed/ 0 May 17, 2013 http://www.crossfitconway.com/2013/05/may-17-2013/ http://www.crossfitconway.com/2013/05/may-17-2013/#comments Fri, 17 May 2013 10:38:57 +0000 aaronburks http://www.crossfitconway.com/?p=3607 4min AMRAP. 3 Squat Snatch(135/95)/6 TTB.

-Rest 3 minutes-

4min AMRAP. 3 Power Snatch (135/95)/15 DU’s.

*I think its safe to say that kids like cake. I discovered that it is a great baby-sitting tool. The whole night they never got more than 15 feet away from it!

]]> http://www.crossfitconway.com/2013/05/may-17-2013/feed/ 0 May 16, 2013 http://www.crossfitconway.com/2013/05/may-16-2013/ http://www.crossfitconway.com/2013/05/may-16-2013/#comments Wed, 15 May 2013 23:14:46 +0000 aaronburks http://www.crossfitconway.com/?p=3603 Open Gym!

6-7am/12-1pm/4-7pm.

Skill Clinic: KettleBell Snatch.

 

Foundation Class at 6pm. *Skills Progressions.

]]> http://www.crossfitconway.com/2013/05/may-16-2013/feed/ 0 May 15, 2013: Partner WOD! http://www.crossfitconway.com/2013/05/may-15-2013-partner-wod/ http://www.crossfitconway.com/2013/05/may-15-2013-partner-wod/#comments Wed, 15 May 2013 00:27:18 +0000 aaronburks http://www.crossfitconway.com/?p=3596 Parnter WOD of the “Seven’s” Seven rounds for time of: *One person works while one rest.

7 Handstand push-ups.

135 pound Thruster, 7 reps.

7 Knees to elbows.

245 pound Deadlift, 7 reps.

7 Burpees.

7 Kettlebell swings, 2 pood.

7 Pull-ups.

]]> http://www.crossfitconway.com/2013/05/may-15-2013-partner-wod/feed/ 0 May 14, 2013 http://www.crossfitconway.com/2013/05/may-14-2013/ http://www.crossfitconway.com/2013/05/may-14-2013/#comments Tue, 14 May 2013 13:13:06 +0000 aaronburks http://www.crossfitconway.com/?p=3593 10 Rounds.

5 Hang PC(135/95)/10 HR Push-ups

]]> http://www.crossfitconway.com/2013/05/may-14-2013/feed/ 0 Dodge Ball Tournament! http://www.crossfitconway.com/2013/05/dodge-ball-tournament/ http://www.crossfitconway.com/2013/05/dodge-ball-tournament/#comments Mon, 13 May 2013 20:24:11 +0000 aaronburks http://www.crossfitconway.com/?p=3589  

Date: May 19, 2013

 

Time: 2pm

 

Location: CrossFit Conway

 

Cost: $25 per team ($5 per person)

 

Prize for winning team: 10min chair massage for each team member and a CrossFit Conway Endurance shirt.

 

This Sunday, CrossFit Conway will be hosting a dodge ball tournament to help raise money for CrossFit Regionals. The tournament will be double elimination and will consist of 5 person teams.  The facility is 9,500 square foot so there will be plenty of room to move and test out your agility skills!

 

We will also do a WOD (released day of) after for anyone that wants to hang around and throw-down!

]]> http://www.crossfitconway.com/2013/05/dodge-ball-tournament/feed/ 0 Memorial Day Murph Schedule http://www.crossfitconway.com/2013/05/memorial-day-murph-schedule/ http://www.crossfitconway.com/2013/05/memorial-day-murph-schedule/#comments Mon, 13 May 2013 20:21:29 +0000 aaronburks http://www.crossfitconway.com/?p=3585  

Memorial Day weekend Schedule

Friday the 24th: Morning and Noon class remain the same.

Even classes are canceled. Open gym hours will be posted.

Saturday the 25th: There will not be a scheduled team WOD at 9am. Open gym hours will be posted.

Monday: Memorial Day Muprh at 10:00 am

    Cost: $15 *this cover all food, desserts, and drinks.

We will be cooking burgers on site for after the event. We also encourage everyone to make their favorite Paleo dessert and bring it with them. I can’t think of a better time to cheat then after Murph!

 

Make sure to bring your friends and family for this fun-filled day!

 

https://www.facebook.com/events/122330901297469/.

 

]]> http://www.crossfitconway.com/2013/05/memorial-day-murph-schedule/feed/ 0 May 10, 2013 http://www.crossfitconway.com/2013/05/may-10-2013/ http://www.crossfitconway.com/2013/05/may-10-2013/#comments Fri, 10 May 2013 00:33:30 +0000 aaronburks http://www.crossfitconway.com/?p=3582 30 SH-to-OH(135/95)/30BS(135/95)/30CTB Pull-ups/30HSPU.

 

]]> http://www.crossfitconway.com/2013/05/may-10-2013/feed/ 0 May 9, 2013: Open Gym http://www.crossfitconway.com/2013/05/may-9-2013-open-gym/ http://www.crossfitconway.com/2013/05/may-9-2013-open-gym/#comments Thu, 09 May 2013 00:11:33 +0000 aaronburks http://www.crossfitconway.com/?p=3579 Open Gym. 6-7am/12-1pm/4-7pm.

 

Elements: 6-7pm/Intro to Olympic Lifting 1.

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