January 2010

Sunday 100131

Rest day

100 Day Burpee Countdown Challenge

Burpees=31 Total Burpees=496

Don’t forget that the Monday/Wednesday On-Ramp Classes start tomorrow at 6:00am and will consist of 8 classes throughout the month of February.  There is also a Tuesday/Thursday On-Ramp Class option available at 6:30 pm.  You MUST sign up for these classes if you are interested in participating.  All current members can sign up free of charge and anyone new will be charged our monthly rate.  These classes are limited to 5 people so be sure to sign up soon.  If you would like to sign up or have any questions please e-mail breckberry@crossfitjenks.com or call Breck at (918)-639-9144.

Saturday 100130

As many rounds as possible in 20 minutes of:
5 L-pull-ups
10 Burpees
15 Overhead squats (Men 75 lbs, Women 55 lbs)

Post rounds to responses.

100 Day Burpee Countdown Challenge

Burpees=30 Total Burpees=465

Beginning February 1st, CrossFit Jenks will be offering monthly CrossFit On-Ramp Classes.  These will consist of 8 classes that will cover the fundamentals of CrossFit and prepare you for our regular group classes. There will be 2 different On-Ramp Classes offered.  One will be offered on Monday’s and Wednesday’s at 6:00am and the other will be offered on Tuesday’s and Thursday’s at 6:30pm.  You MUST sign up for these classes.  These classes will be limited to 5 individuals.  Once the classes have started you can’t sign up until the next On-Ramp Classes are offered.  So be sure to sign up soon.  E-mail breckberry@crossfitjenks.com or call (918)-639-9144 for more details or to get signed up.

Friday 100129

*****Attention:  The 5:30pm class this evening will be canceled due to the weather; however, the 4:30pm class is still in effect.

For time:
1000 Meter row
20 Handstand Push-ups
15 Deadlifts (Men 315 lbs, Women 205 lbs)
10 Muscle-ups

Post time to responses.

100 Day Burpee Countdown Challenge

Burpees=29 Total Burpees=435

Beginning February 1st, CrossFit Jenks will be offering monthly CrossFit On-Ramp Classes.  These will consist of 8 classes that will cover the fundamentals of CrossFit and prepare you for our regular group classes. There will be 2 different On-Ramp Classes offered.  One will be offered on Monday’s and Wednesday’s at 6:00am and the other will be offered on Tuesday’s and Thursday’s at 6:30pm.  You MUST sign up for these classes.  These classes will be limited to 5 individuals.  Once the classes have started you can’t sign up until the next On-Ramp Classes are offered.  So be sure to sign up soon.  E-mail breckberry@crossfitjenks.com or call (918)-639-9144 for more details or to get signed up.

Thursday 100128

*****Attention:  The 6:30pm class this evening will be canceled due to the weather; however, the 4:30pm & 5:30pm classes are still in effect.

15-12-9-6 & 3 rep rounds for time of:
Power clean (Men 135 lbs, Women 85 lbs)
Front squat (Men 135 lbs, Women 85 lbs)
Push jerk (Men 135 lbs, Women 85 lbs)

Post time to responses.

100 Day Burpee Countdown Challenge

Burpees=28 Total Burpees=406

Beginning February 1st, CrossFit Jenks will be offering monthly CrossFit On-Ramp Classes.  These will consist of 8 classes that will cover the fundamentals of CrossFit and prepare you for our regular group classes. There will be 2 different On-Ramp Classes offered.  One will be offered on Monday’s and Wednesday’s at 6:00am and the other will be offered on Tuesday’s and Thursday’s at 6:30pm.  You MUST sign up for these classes.  These classes will be limited to 5 individuals.  Once the classes have started you can’t sign up until the next On-Ramp Classes are offered.  So be sure to sign up soon.  E-mail breckberry@crossfitjenks.com or call (918)-639-9144 for more details or to get signed up.

Wednesday 100127

For time:
500 Meter row
50 Box jumps (Men 24” box, Women 20” box)
40 Knees to elbows
30 Burpees
20 L-pull-ups
10 Handstand push-ups

Post time to responses.

100 Day Burpee Countdown Challenge

Burpees=27 Total Burpees=378

Beginning February 1st, CrossFit Jenks will be offering monthly CrossFit On-Ramp Classes.  These will consist of 8 classes that will cover the fundamentals of CrossFit and prepare you for our regular group classes. There will be 2 different On-Ramp Classes offered.  One will be offered on Monday’s and Wednesday’s at 6:00am and the other will be offered on Tuesday’s and Thursday’s at 6:30pm.  You MUST sign up for these classes.  These classes will be limited to 5 individuals.  Once the classes have started you can’t sign up until the next On-Ramp Classes are offered.  So be sure to sign up soon.  E-mail breckberry@crossfitjenks.com or call (918)-639-9144 for more details or to get signed up.