Friday chipper

august 18,2017

wod: 30 min time cap

diane

21-15-9

deadlifts 225/155

handstand push-ups * sub 135/95 push press

rest 3 mins

 

helen

3 rounds  

400 m run

12 pull-ups  

21 kb swing 53/35

rest 3 min

 

annie

50-40-30-20-10 double unders , sit-ups  

sub 15-13-11-9-7 cal row for dubs

Thursday open gym

august 17,2017

wod:

1 mile run

rest 2 min

5 rounds

10 back squats 225/155

10 ring dips

rest 2 mins

1 mile run

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If you have a wife/girlfriend/woman friend that has been wanting to try crossfit but too intimidated to come- Starting September 5 for 8 weeks we will be having a ladies only beginners class Monday Tuesday and Thursdays @ 7 - 8 pm. This class will be designed to introduce those to the fundamental movements and to experience a modified crossfit workout. No heavy weights. Send me a text or an email if interested.

Cell-9164128508
Email- dave@crossfitloomis.com

Cost-
$240 crosffit 3xweek- for 8 weeks
customized macro coaching also available for additional cost
for the 8 weeks.

as of now there is no childcare provided. I hope that this could be a time for ladies to have their own time where they don't have to worry about their kids.

in comparison

Cost for personal training

$100-$160/ hour = 12 sessions = $1200 per month

Wednesday- hey ladies

August 16,2017

emom 20 minutes

1 min- 1,2,3 rope climbs * 2,4,6 strict pull-ups 

1 min- 7 toes to bar * 15 medball sit-ups

wod: 10 min amrap

10 burpee

5 front squat 135/95

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If you have a wife/girlfriend/woman friend that has been wanting to try crossfit but too intimidated to come- Starting September 5 for 8 weeks we will be having a ladies only beginners class Monday Tuesday and Thursdays @ 7 - 8 pm. This class will be designed to introduce those to the fundamental movements and to experience a modified crossfit workout. No heavy weights.  Send me a text or an email if interested.
Cell-9164128508
Email- dave@crossfitloomis.com

 

Cost-
$240 crosffit 3xweek- for 8 weeks
customized macro coaching also available for additional cost
for the 8 weeks.

as of now there is no childcare provided. I hope that this could be a time for ladies to have their own time where they don't have to worry about their kids. 

in comparison

Cost for personal training

$100-$160/ hour = 12 sessions = $1200 per month

Tuesday- lift and ladies

Tuesday august 15,2017

wod: 

for 30 minutes (60 reps) 

every :30 sec perform either

1 snatch or squat snatch

or  

1 clean and jerk or squat clean and jerk

suggested weight ranges: 

snatch:135-155  squat snatch: 115-135

c+j: 155-185    Squat clean+jerk: 135-155

goal is to perform perfect or as close to perfect reps.  

 

 

If you have a wife/girlfriend/woman friend that has been wanting to try crossfit but too intimidated to come- Starting September 5 for 8 weeks we will be having a ladies only beginners class Monday Tuesday and Thursdays @ 7 - 8 pm. This class will be designed to introduce those to the fundamental movements and to experience a modified crossfit workout. No heavy weights.  Send me a text or an email if interested.
Cell-9164128508
Email- dave@crossfitloomis.com

Cost-
$240 crosffit 3xweek- for 8 weeks
customized macro coaching also available for additional cost
for the 8 weeks.

as of now there is no childcare provided. I hope that this could be a time for ladies to have their own time where they don't have to worry about their kids.  

in comparison

Cost for personal training
$100-$160/ hour = 12 sessions = $1200 per month

monday- if you have a wife...

Monday august 14,2017

strength: emom 12 minutes

3 hang cleans

start medium weight for about 4-6 minutes then finish with 6 minutes heavy

wod:

3 rounds for time:

12 chest to bar pullups

21 push press 75/55

400 m run

If you have a wife/girlfriend/woman friend that has been wanting to try crossfit but too intimidated to come- Starting September 5 for 8 weeks we will be having a ladies only beginners class Monday Tuesday and Thursdays @ 7 - 8 pm. This class will be designed to introduce those to the fundamental movements and to experience a modified crossfit workout. No heavy weights.  Send me a text or an email if interested. 
Cell-9164128508
Email- dave@crossfitloomis.com

Cost-
$240 crosffit 3xweek- for 8 weeks
customized macro coaching also available for additional cost
for the 8 weeks.

in comparison

Cost for personal training
$100-$160/ hour = 12 sessions = $1200 per month