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With the State of Emergency still in effect, we will be remaining closed Saturday January 18th, 2020 We will provide an update once this State of Emergency has been lifted. Stay safe everyone!  Due to impending weather and the safety of our staff and customers, we will be closing at 10pm tonight (Thursday, January 16th, 2020). Check for updates tomorrow on our facebook page. Stay safe and keep warm THURSDAY RESULTS!!!  THURSDAY (Jan 16, 2020) WOD 1 (for time) 400 Meter lunge* *EMOM 12/8 Push-ups Partner WOD 2 (for time) 300 calorie bike (combined) 5 minute plank (each) *partition however you'd like   WEDNESDAY (Jan 15, 2020) Another year.... another ROUND!! WOD (for time) "Happy 6th Birthday 709" 6 rounds of: 15/12 Calories assault bike 15 Deadlifts (185/135) 15 pull ups 15/12 calorie row 15 box jumps (20) 15 toes to bar TUESDAY RESULTS!!  TUESDAY (Jan 14, 2020) Gymnastics skill work 0-5 minutes 3 negative SHSPU 5 Strict TTB 5-10 minutes 5 Strict Chest to bar 5 Strict Ring dips WOD (for time) 3 Rounds of... 12 Lateral barbell burpees 18 Chest to Bar Directly Into... 3 Rounds: 12 Hang power Snatch (95/65) 18/14 Calorie Assault Bike/Row MONDAY RESULTS!!!  MONDAY (Jan 13, 2020)
Back squats 4-3-2 (95/100/105%) 4-3-2 (100/105/110%) WOD (for time - CAP 10) 3 Rounds of... 50 air squats 10 Clean & Jerks (95/135) ****************************************************************** 709 BOX BRIEF CHALLENGE ALERT!!!! See you all at 9AM TOMMOROW!!! Details below!!!! ****************************************************************** We are registered for the #800gChallenge® powered by @optimizemenutrition and @wodify. Similar challenge to what we've done in the past, and a new fun app to track your progress! What’s the #800gChallenge®? A simple way to measure quality in the diet. Eat 800 grams (by weight, approx 6 cups) of fruits and vegetables per day. No other foods are eliminated in the challenge. Eat the macros you want. Eat the fruits or veggies you like. when: January 13 - February 12, 2020 info session: January 11, 2020 at 10:15am Free Community WOD @ 9AM before info session!! cost: $20 per person* Sign up @wodify : crossfit709800gchallenge2020.wodifyrise.com by January 12th, 2020 ! *to cover cost of operating app and prize for challenge winner. EMT ashley.wardell@gmail.com @optimizemenutrition #800gChallenge #puttingametriconquality #healthyeatingwithouttheobsession #risetothechallenge #wodifyrise  ****************************************************************** FREE COMMUNITY CLASS AND NUTRITION CHALLENGE ALERT! COME ONE, COME ALL!! ****************************************************************** Join us at CrossFit709 as we take on the #800gChallenge®! We're kick-starting 2020 by dialing in our nutrition, without the restriction! No foods are eliminated; our coaches are here to help you build healthy habits. Want to learn more? Not sure where to start? Join us Saturday January 11th, 2020 from 9- 10:30AM for a free all-levels workout and information about the challenge! @optimizemenutrition #800gChallenge #puttingametriconquality #risetothechallenge #wodifyrise FRIDAY RESULTS!!!   |
