Rest

Reebok Uni Fit Size 10 - $110

Please don't forget to pre-order your t-shirts.


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Burpee's, Air squats, Sit ups

          5 o'clock action it's Faaan tastic! Nice job!





Warm up
Dynamic warm up

Mobility
Hip and Triceps

Strength
Front Squat
3-3-3-1-1-1

Metcon
10!
Burpee's
Air squats
Sit ups

"I believe in the power of dreams. I will never stop dreaming. I will never stop believing that dreams come to life. And I will never stop making my own dreams come true."

Don't forget Champagne Friday today come down WOD OUT! and have a sip of the bubbly. Even if you don't wod come and hang out with the rest of the herd at 6:30 see you there!

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Deadlift, Box jump

Annabelle hittin some deadlifts!

Warm up
400m row
10 Push ups
10 Sit up
10 Overhead squats
10 Back ext

Mobility
Ankle

Metcon
7 rounds
20 sec of  DL 225/155
40 sec rest
20 sec of Box jumps 24"/20"
40 sec rest 

“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” ― Albert Einstein

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Slam ball, Kettlebell swing

Welcome to the Herd Heather!

Warm up

Tabata 

Double unders

Skill Builder

Press progression

Strength

Push press

3-3-3-1-1-1

Metcon
5 rounds for time of

20 Slam ball 15/20

20 Kb swings 44/53

"Right now is the time to make every thought and every action count. So right now, today, I'm going for it! When it comes to reaching my goal, what I do next makes a difference!"  

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Rest

              Kurt and Jim tackle yesterday's WOD

Hey athletes Alejandro is selling these size 10 Reebok U-fits 
for $110 if your interested let me know 



Like ripples in a pond, I know that what I do touches the lives of so many others. So I make sure that everything I do and say, builds the good, and creates the best, both in my life and in everything my life touches.


Look out for this!
Courtesy of Dr. Mercola


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Power cleans, Sit ups

        Way to push yesterday guys you rocked it!

Warm up
1200m Run

Skill Builder
Cleans

Strength
Bench press
3-3-3-1-1-1

Metcon
5 rounds of
15 Power cleans 115/95
30 Ab-mat sit ups

"My life is filled with promise, hope, faith, and belief. Instead of dwelling on the negatives of the past, I focus on the bright, positive future in front of me. And because I do, I bring opportunity, purpose, peace of mind, and success into my life."

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Burpees, Pull ups, Push ups, Squats, Sit ups

Pat Gettin Some!

Warm up
1200m run

Skill Builder
Dead lift, Sumo dead lift high pull, Clean

Fight Gone Body
Burpees
Pull ups
Push ups
Air squats
Sit ups
Fight gone body is done in the same format as Fight gone bad

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Lunges, Double unders, Pull ups

Megan and Michelle stopped by from CrossFit Miami

Chris stopped in WODed out and popped some bubbly!

Dynamic warm up 


Skill Builder 
Atlas stone

 
Metcon
5 Rounds for time
10 Atlas Stone Lunges (Stone is held in the midsection…bear hug style…no shouldering)
30 Double Unders
10 Chest to Bar Pullups
30 Double Unders
Men @ 145 stone.  Women @ 95 stone.
Scale as needed

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Rest

We welcome Andy and Patrick to the Herd!

Each day I create harmony, peace, warmth, balance, and beauty in my life, and in the world around me. I was born to be a quality person, and I choose to create quality in my life.
 

Don't forget guys 6:30pm Champagne Friday so come down WOD out and have some bubbly!

Press, Push press, Push jerk, Pull ups

Welcome to the Herd Deborah!

Warm up
400m repeats 3x 2min rest

Mobility
Shoulder

Strength
Front squat
3-3-3-1-1-1

Metcon
Press (7, 5, 3) 85#
Push press (7, 5, 3)
Push jerk (7, 5, 3)
Pull ups (21, 15, 9)


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Burpee broad jump, Jumping slam ball

We officially welcome Liz to the Herd!

Warm up
Dynamic

Skill Builder

Burgener warm up and skill transfer

Metcon
For time
10 rounds of
10 Burpee broad jumps
10 Jumping slam balls 15/20

There is nothing so precious as time itself. So I plan my time, use it well, get important things done, and always make sure . . . there’s also time for me.


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Double unders, Deadlifts

We welcome Nathalee and Stacey to the Herd!

 Warm up
500m Row
10 Push ups
10 Sit ups
10 Pull ups
10 Over head squats
10 Back ext


Skill Builder
Push press
Deadlifts

Strength
Push press
3-3-3-1-1-1

Metcon
For time
Double unders 30-30-30-30-30/Singles 50
Deadlift 10-8-6-4-2 (70-75% 1RM)

"Anytime something tries to get me down, I make sure I bounce back, stronger and better than ever. I never think ‘down,’ I always think ‘up.’ And because I think right, and stay with it . . . I win!"

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Rest

Can't wait until Sept 22nd CMC baby!

Each new day is an important day to me. I choose to see each day as a chance to live up to my best, work at reaching my goals, get things done, and move forward in my life. And at the end of each day, I turn the page to a bright new tomorrow.”

Cell Phone Apocalypse  

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Run and Stones

Welcome to the Herd Manny!

Warm up
Dynamic warm up

Skill Builder
Atlas Stone

Metcon
1200m Run
Shoulder Atlas stone 30x's
*Scale as needed

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Nicole

Our First Champagne Friday, Great work on the WOD Liz!

Warm up 
20 Burpees
20 Push ups
20 Sit ups
20 Air squats

Stretch
8 mins

Skill Builder
Kettlebell
12-15min

Nicole 
20 min AMRAP
400m Run
M.E. Pull ups

5 min rest
Tabata to the bottom

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Thrusters, Push ups

Welcome to the Herd Whitten!

Dynamic Warm Up


Mobility
Hips

Strength
Bench Press
5-5-5-3-3-3

Metcon
75 Thrusters 95/65
Goal is to get to 75 Thrusters EMOTM 7 Push ups

"I know that the road I follow will always be the result of the choices I make each day. So I choose to make the choices that take me where I truly want to go. I know that my future is not an accident . . . my future is a choice. And I choose to make my future work, in every positive, possible way." 

Don't forget after class at 6:30 hang out for our first of many Champagne Friday's let's WOD out and then POP some bubbly! If you can't make the WOD just come by and have a glass.

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Rest

Just get some rest

Ladies please read this..



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Row, Kettlebell swing, Box jump

Kurt and Josh breakin in our new boxes!

Warm up
800m run

Skill Builder
Kettlebell swing

Metcon
5 rounds of
250m Row
15 Kb swings 53/35
15 Box jump 30"/24"

"The more I learn, the better I do. Learning unlocks the doors to my unlimited future, places endless opportunities in front of me, prepares me with the tools I need to make the right choices, and gives me the chance to live up to my dreams."

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Med ball cleans, Burpees

Lily (l.) & sister Michelle stopped in from
CrossFit Virtuosity 




Dynamic warm up


Skill Builder
Clean

Strength
Push press
5-5-5-3-3-3
aux: RDL 3-5 sets, 5-10 reps

Metcon
7 rounds
10 Med ball cleans
10 Burpees

"I know that time is golden. So I make sure that I plan my day, my priorities, and my time. And because I do, I control my day . . . my day never controls me."

Hey if you came to our Grand Opening and took part in our raffle you have 48 hours to claim

your prize a free month of trying the # is 637041 good luck!

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Push ups, Sit ups, Air squats

Great turnout for the Grand Opening!

Ozzie stopped in from Australia to check us out good job man!

Warm up
400m row
10 Push ups
10 Pull ups
10 Overhead squats
10 Sit ups
10 Back ext

Mobility
10 min Stretch

Skill Builder
Press
Push press
Push jerk

Metcon
"Cindy"
20 min AMRAP
5 Pull ups
10 push ups
15 Air Squats
*Scale as needed


No matter what may be happening in my life, or in the world around me, I always choose to look for the promise, the hope, the bright, the beautiful, and the good. And because I look . . . I find it.

Thank you everyone for coming down to the Grand Opening demo classes where great and the turnout for the after party was AWESOME at least 175 in attendance CAM's artwork is off the chain thanks to him for showing CrossFit Dumbo lots of love. Wow!!! so excuse me if i seem a little off still recovering from a incredible weekend! Love and Blessings to all who came by and even for those who couldn't make it, but sent email & phone love. Come by and check out our new space thanks again.

Peace, Love and Burpees! 

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Rest

I would like to thank everyone for coming down yesterday and making our Grand Opening a huge success! I want to thank CAM (Craig Anthony Miller) for blessing our facility with his incredible art I would like to thank all my friends and family that came down also all my fellow affiliates showed lots of  LOVE CrossFit Seven One Eight, Class 1 CrossFit, CrossFit Virtuosity, and CrossFit Dewitt. Everyone made this a very memorable moment for me and i thank you all deeply from the bottom of my heart love and blessings.

Coach D

Pictures coming soon

Tuck jumps, Push ups, Sit ups

Bill and Jim gettin the sounds ready

Hey come on down for our Grand Opening Saturday
June 9th, 2012 10am to 2pm Free classes every hour.
Come out and have some fun!



Warm up 
Run at 65-75% of RPE
for 10 min.

Stretch
10 min.

Mecton 
For time

5 rounds
15 Tuck jumps
10 Push ups
15 Sit ups


"I have great wealth. I have purpose, value, and meaning in my life. I know that my days are blessed, and filled with the riches of endless promise and unlimited opportunity. And every day I remember, that I will always be wealthy . . . in so many ways."

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Burpees

Warm up
10 Push ups
10 Sit ups
10 Overhead squats
10 Back Ext

Stretch
10 min

Metcon
For time
50 Burpee double ups
For the double ups you are doing 2 push ups on the bottom and 2 jumps on the top

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Rest

 







Chloe, Fred, Quron, Jeronimo, and Abigale welcome
to the HERD

"When life seems difficult, and the future is hard to see, I always add extra strength to my self-talk and extra belief to my imagination. With the right messages in my mind, I not only think about positive tomorrows and visualize bright futures . . . every day, with every thought, I create them."

Are we eating "Agent Orange"? 

Courtesy of Dr. Mercola

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Run, Med ball sit ups, Burpees

Chris goin for it at the combine!

Warm up
400m row

Mobility
Dynamic stretch

Skill Builder
Air squat
Front squat
Overhead squat

Metcon
15 AMRAP
200m Run
10 Med ball sit ups
10 Burpees (must jump 6" above fully extended arm)


"I choose to think in a way that wins. So I make sure that I always think in an up, positive, creative, out of the box, and winning way. And because I think right, have good ideas, and always look for the best, I make today great, and my future even better. Because I think right, I win."


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Clean & Press, Decline Push up

Alana takes flight!

Warm up
Tire Strikes

Skill Builder
Burgener Warm Up

Strength
Muscle Snatch
3x3

Metcon
21-15-9
Clean and press 135/95
Decline push up

"I choose to make today an incredible day! I have great ideas, non-stop possibilities, and unlimited opportunities all around me. So today I choose to go for it, reset the goal, give it everything I’ve got, and make today the start of something great!"

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Air Squat

Hey Lindy welcome to the HERD!

Warm up
800m med ball run

Mobility
Hips

Skill Builder
Air squat

Metcon
Death by "AIR SQUAT "
On the minute every minute perform
1 Air squat first minute rest
2 Air squats seond minute rest
3 Air squats third minute
Continue until you cannot perform the requisite # of Air squats within the minute

"Right now is the right time to live up to my dreams . . . the dreams I've dreamed for me. What I wanted to do, I can do! What I wanted to achieve, I can achieve! And who I wanted to be, I can be! Right now, is the right time for me."

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Rest

Read this: You are what you eat
Courtesy of Dr. Mercola

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Run

Mi Familia

Warm up
Dynamic warm up

Time trial
5k Run

" Who am I, and what can I do? I'm a non-stop, go-for-it, confident, upbeat, positive, self-believing, super-achieving, always caring, dream-sharing, uplifting, forward thinking, future-building, life-embracing, success-creating winner, with unlimited potential and endless opportunities in front of me! That's who I am . . . and just watch what I can do! "

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