Blog Archives - Crossfit Juneau

12/31/14 - Happy new Years eve

12/31/2014

Reminder that we do NOT have a 6:30pm WOD Tonight.....

Tomorrow at 2:00 pm we will have a FREE INTRO workout in addition to the one we will be doing on Saturday. We will Follow up with an OPEN GYM for Members from 3:30 - 6:30 pm

TODAY'S WORK
STRENGTH
Snatch 5 - 5 - 5 - 3 - 3

WOD - Partner WOD
Partner A:
10 T2B
10 Bent Over Rows (115/75)
10 OH Squats (115/75)
Partner B:
Row 400 Meters
Each person will row 3 time and push weights 3 times.

12/30/14

12/30/2014

STRENGTH
Split Jerk 10 - 5 - 5 - 5 - 3 - 3

WOD
10 Hang Power Cleans (135/95)
10 Push Press (135/95)
50 Double Unders
3 Rounds

Updated Pricing for 2015 and new years promotions

12/29/2014

I introduced to groups last week that I am updating our Membership Pricing so that our rates will be a more accurate comparison to the rates offered by other gyms who state their rates without tax. Your prices will actually slightly decline and the terms of current memberships will remain unchanged.

In addition, to this update we are offering two New Years Promotions. Check out the attached Flyer!

Monday 12/29/14

12/29/2014

STRENGTH
Deadlifts 10 - 5 - 5 - 5 - 3 - 3

WOD
15 Clapping Push Ups
15 V-Ups
10 One Arm Push Ups (5 each side)
10 Strict Pull Ups
5 Prison Cell Push Ups
5 L Pull Ups
3 Rounds

Friday 12/26/14

12/26/2014

STRENGTH
Bench 10 - 7 - 5 - 5 - 5 - 3

WOD
9 SDLHP (135/95)
6 Snatches (135/95)
3 OH Squats (135/95)
5 Rounds

Wednesday 12/24/14 - Christmas eve day!!!!!f

12/23/2014

Two WODs today.... 12:00pm and 1:00pm... Hope to see you there getting ready for Christmas Dinner!!!!

WOD - 12 Days of Christmas

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean, then 1 Clean + 2 HSPU, then 1 Clean + 2 HSPU + 3 Front Squats, etc.
The WOD is complete when the 12 Thrusters are completed.
- 1 Clean (135/95)
- 2 Hand Stand Push Ups
- 3 Front Squats (135/95)
- 4 Sumo DeadLift High-Pull (135/95)
- 5 CTB Pull Ups
- 6 Box Jumps (24/20)
- 7 Burpees
- 8 Push Ups
- 9 Wall Balls (20/14)
- 10 Kettle Bell Swings
- 11 Deadlifts (135/95)
- 12 Thrusters (135/95)
For time.

Tuesday 12/23/14

12/22/2014

REGULAR SCHEDULE TODAY (Tuesday 12/23)...
WEDNESDAY 12/24/14 - ONLY TWO WODs.... One at 12:00PM and one at 1:00PM

THURSDAY - Closed for Christmas
FRIDAY - REGULAR SCHEDULE

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TODAY - TUESDAY'S WOD
STRENGTH
CLEAN AND JERK 7 - 7 - 4 - 4 - 2 -2

WOD
15 C2B Pull Ups
15 V-ups
15 Box Jumps (30"/24")
15 KB Swings (70/35)
3 Rounds

monday 12/22/2014

12/22/2014

STRENGTH
Front Squats 10 - 7 - 7 - 5 - 5 - 3

WOD
10 Meters of DEATH :)

friday 12/19/14

12/19/2014

STRENGTH
Cleans 7 - 5 - 4 - 3 - 2 - 1

WOD - ANGIE
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

thursday 12/18/14

12/18/2014

Strength
Push Press 7 - 7 - 4 - 4 - 2 - 2

WOD
Burgener WOD
1. Down & Up
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands
5. Snatch Drop
Skill Transfer
1. Snatch Push Press
2. OH Sq