WOD

12/14/2016

CrossFit Dark Side – CrossFit 1: DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click hereTime Cap: 17 Minutes 2: Metcon (No Measure) 18 Rounds of Tabata (:20/:10) Rotating Through Hollow Rock Hold Left Side Plank Right Side Plank

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12/13/2016

CrossFit Dark Side – CrossFit 1: Snatch Complex (Every 1:30 For 15:00 (10 Sets)) 1 Snatch Lift Off 1 Power Snatch 1 Squat Snatch 1 Overhead Squat 2: Metcon (Time) 3 Rounds 400m Run 30 Kettlebell Swings Rx: 53/35# Rx+: 70/53#Time Cap: 15 Minutes

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12/12/2016

CrossFit Dark Side – CrossFit 1: Front Squat (3-3-3-3-3) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes 15 Front Squats Rx: 95/65# Rx+: 135/95# 15 Bar Facing Burpees 15 Toes to Bar

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12/09/2016

CrossFit Dark Side – CrossFit 1: Metcon (Time) Alternating EMOM 10 Minutes Even: 18 Kettlebell Swings Rx: 53/35# Rx+: 70/53# Odd: 18 Kettlebell Goblet Squats Rest 2:00 3 Rounds 400m Run w/ Slam Ball 30 Ball Slams Rx: 25/15# Rx+: Anything Heavier Rest 2:00 120 Alternating Front Rack Lunges Rx: 45/35# (Empty Bar) -Every time you set the bar down, 10 Burpees Post Completed, Rx, or Rx+ for EMOM and Total TimeTime Cap: 36 Minutes

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12/08/2016

CrossFit Dark Side – CrossFit 1: Back Squat (5-5-5-5-5) 2: Metcon (Time) 3 Rounds 75 Double Unders 20 Deadlifts Rx: 185/125# Rx+: 225/155# 15 Dumbbell Push Presses Rx: 40/25# Rx+: 50/35#Time Cap: 16 Minutes

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12/07/2016

CrossFit Dark Side – CrossFit 1: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats 2: Metcon (Calories) 3 Rounds 4:00 Max Row Calories :15 Transition 4:00 Rest :15 TransitionOnly use transition if more than 8 people in the class. Otherwise, 4:00 On / 4:00 Off

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12/06/2016

CrossFit Dark Side – CrossFit 1: Squat Clean (OTM 15 Minutes) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes 30 Sit Ups 15 Power Snatches Rx: 95/65# Rx+: 135/95# 30 Sit Ups 15 Clean & Jerks Rx: 95/65# Rx+: 135/95#

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12/05/2016

CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5-5) 2: Metcon (Time) For Time 15 Burpee Bar Muscle Ups 60 Wall Balls Rx: 20/14# Rx+: 30/20# 800m Run 60 Wall Balls 15 Burpee Bar Muscle UpsTime Cap: 22 Minutes

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Holiday Schedule

Hey Guys, This will be our upcoming class schedule for the Thanksgiving week:   Tuesday: Normal Business Hours Wednesday: 5:30am, 7am, 8am, 9am,12pm, 4pm, 5:30pm Thursday (Thanksgiving Day): 9am Partner WOD Friday: 9am, 12pm, 4pm, 5:30pm Saturday: Normal Business Hours Sunday: Normal Business Hours   Thank you and we hope everyone has a great week!

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NOW OPEN!

Promotional Pricing!   Our new full schedule kicks off this Thursday, October 13th. Now is the time to join CrossFit Dark Side!  Get locked into our promotional rates beginning Thursday, October 13th! The promotional rate period will run for one month, ending on Sunday, November 13th. You will be locked into the promotional rate for one year!   UNLIMITED: $125 per month LEO/MIL/First Responders/Teachers/Students: $105 per month – Family Add ons are $75 and $50 for each additional member. …

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