114 Poplar
Dodge City, KS 67801
Dodge City, KS 67801
120908 "Team WOD"
September 08, 2012
by admin
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Show up at the box at 9AM for a team WOD.
Paleo Challenge Fall 2012
September 07, 2012
by admin
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Paleo Challenge Fall 2012!!
What: Paleo Clean eating challenge
When: Begins Monday, September 17, 2012 lasts until Monday, October 29, 2012! That’s 6 tiny weeks to a fitter, happier, healthier you!
Who: You!!! Any member or RUK!
Where: CrossFit RUK!
Why: To get the most out of your CrossFit experience!
Cost: $30
Prizes: This will be determined when we find out how many participants we have!
Administrator: Andrea Pedigo- You can ask Jarrid and Patrice their advice and such but I am going to handle all the technical stuff due to their upcoming nuptials and competitions!
My email is [email protected] and my phone number is 620-561-0361
Keep your eyes on Facebook, the blog, and in the gym! I will have paperwork explaining the challenge and hints and tips to get you prepared for success!!! I should have packets prepared by Monday, September 10, 2012!
120907 "Skill Day"
September 07, 2012
by admin
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1. Snatch
1 Rep Max
2. Clean and Jerk
1 Rep Max
120906 "Yoga/Rest Day"
September 06, 2012
by admin
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Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!
120905 "Screw Ball"
September 05, 2012
by admin
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1. Bench
3 Rep Max
2. “Screw Ball”
8 Rounds for Time:
8 Wall Balls (20,14)
8 Burpee Box Jumps (20″)
120904 "Black Widow"
September 04, 2012
by admin
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“Black Widow”??
30 – 20 -10 Power Cleans (135,95)
KBS (53, 35)
120903 "Labor Day WOD"
September 03, 2012
by admin
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Labor Day!
Monday, September 3, 2012
There will only be one WOD at 9 am! Come join the fun!!!
Want to come try it out? This would be a good time!!
120901 "Team WOD"
September 01, 2012
by admin
Comments are off
Show up at the box at 9AM for a team WOD.
120903 "Labor Day WOD"
August 31, 2012
by admin
Comments are off
Labor Day!
Monday, September 3, 2012
There will only be one WOD at 9 am! Come join the fun!!!
Want to come try it out? This would be a good time!!
120831 "Cash Out"
August 31, 2012
by admin
Comments are off
1. Snatch ??8 x 1 rep on the minute at 80%
2. Clean and Jerk 8 x 1 rep on the minute at 80%
3. “Cash Out”
200m Prowler Push For time (45#/empty)
