114 Poplar
Dodge City, KS 67801
Dodge City, KS 67801
120911 "The Seven"
September 11, 2012
by admin
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Tuesday! Lucky sevens!
“The Seven”
7 Rounds For TIme:
7 Handstand Push Ups
7 Thrusters
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(135, 95)
7 Knees to Elbows
7 Deadlifts (245, 175)
7 Burpees
7 Kettlebell Swings (70, 53)
7 Pull Ups
120910 Paleo Challenge
Good Morning!!!
We have decided to do the Paleo Challenge a little different this round!! Please sign up at http://www.lurongliving.com/challenge/
Tons of prizes! Tons of information and great tracking!!!
Get signed up soon it starts Monday, September 17!
120910 "Final WOD"
1. Box Squat
??1 Rep Max
2. “Final WOD”??
15 – 12 – 9- 6 – 3
Power Snatch (115 ,85)
Bar Facing Burpees
Paleo Challenge Fall 2012
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!
120906 "Yoga/Rest Day"
Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!
120905 "Screw Ball"
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"
“Black Widow”??
30 – 20 -10 Power Cleans (135,95)
KBS (53, 35)
120903 "Labor Day WOD"
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!!
