Gymnastics Friday!

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Parents:

Sorry, no 6-9 y/o Kids class on Friday.

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WOD for Friday, May 29:

4 Rounds 60 seconds on/off 2 point plank hold – not scored.

In the 2 point plank hold “right” the toes of your right foot and your left palm are in contact with the ground while your left leg and right arm are raised […]

Rest Day Reminders – May 28th

Thursday is our regular rest/make-up day at MVCF.  If you have done all the WODs this week, take the day off.  If you missed a WOD earlier in the week (especially Monday, since we had a modified schedule due to the Holiday), come on in and make it up during the following scheduled times: […]

Snatch Technique Day

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Food For Thought

The “Food For Thought” Food Drive Box is coming back to the gym.  Please bring in whatever you can.  I will re-post the list of items that the families need most.

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WOD for Wednesday, May 27:

Snatch 3@60%, 3@65%, 2×2@70%, 2×2@75%

For time:
20-18-16-14-12-10-8-6-4-2 KB swings 53/35

10-9-8-7-6-5-4-3-2-1- Burpees

Let the PRs Continue!

25 Min to 1RM Clean – Compare to January 7, 2015

12 Min AMRAP:

30 DU (Singles = 3 to 1)

10 Dips

30 DU

10 Cleans 135/93

Recovery Monday

Congrats to everyone who came to the gym and did Murph over the weekend.  We had 39 people attend the 10:00 a.m. session – by far the highest attended WOD we’ve ever had!

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Reminder:

On Monday, May 25, we will only have WODs at the following times:  0800, 0900 and Noon.

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WOD for Monday:

Press 5×3@70%

3 RFT

30 sledge […]

MURPH

We will have WODs at 1000 and Noon on Saturday, May 23, with a BBQ to follow the Noon WOD.

Official Citation for Medal of Honor:
LIEUTENANT MICHAEL P. MURPHY
UNITED STATES NAVY
FOR SERVICE AS SET FORTH IN THE FOLLOWING
CITATION:
FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY […]

Saturday:

Don’t forget we will have special hours on Saturday:  1000 and Noon, with a BBQ to follow the Noon WOD.

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Memorial Day Monday:

We will also have special WOD hours on the Holiday:  0800, 0900 and Noon.

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Parents:

Sorry, not enough RSVPs for Friday’s Kids class.  See them next week!

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WOD for Friday, May 22:

Deadlift 5×1@90%

12 Min AMRAP:

70M burden […]

Rest Day Reminders – May 21

Thursdays are our regular rest/make-up day.  If you missed a WOD earlier in the week, come in to make it up during our regularly scheduled WOD times:  0900, 1700 and 1800.

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Parents:

We WILL have Kids on Thursday at 1600 – looking forward to seeing everyone!

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MURPH:

On Saturday, May 23rd we will be doing the Hero WOD […]

Do You Believe in the PR Fairy?

The PR Fairy has been visiting Mount Vernon CrossFit.

PRs are literally all over the board (AGAIN) from Monday’s max on Jerks and Tuesday’s max on Front Squats.  It just goes to show what your consistent efforts in the gym have done for you over this past training cycle.  I know the programming has been […]

PR Train – Coming Through!

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Saturday is Memorial Day Murph:

Saturday, May 23 we will be dong the Hero WOD Murph.  Time times of the WODs will be different than our Normal Saturdays.  They will be at 1000 and Noon.  After the Noon WOD we will be having a BBQ.  BYO sides and beverages.  Friends, kids and pets (yes, this […]