Be sure to reserve classes. Click on this link from your smartphone to download the app if you don’t have it yet: ballstoncrossfit.zenplanner.com Dr. Doug Gold from Full Motion Life and Sport will be treating athletes for free from 5-6pm. Reminder – free nutrition seminar Tuesday 6:30pm (there won’t
7.5.14 9am - Intro's and Open Gym 10am - Team WoD 11am - Strongman and Open Gym
Tomorrow 10:30am we will see you all at the FREE Community WOD!!!!
Before the long 4th of July Partner Chipper WOD today... Why? To celebrate our freedoms and #America
4th of July WOD "Hot Shots 19" 6 Rounds for time 30 Air squats 19 Power cleans (135#/95#) 7 Strict pull-ups 400m Run
Happy 4th of July!
Official count is 58 peeps at the 4th of July WOD today. Thanks for coming out folks. Have a happy and safe holiday.
7/4/14 WOD http://wp.me/p4uAGk-2hD
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7-4-14
Happy Fourth of July!
We kicked off the 4th in style and sweat at 9:15am! Thanks to everyone who kicked ass and spent their morning with me.... Have a great holiday!
The Iron Bar wishes everyone a happy and safe 4th of July! We will be closed Saturday, July 5th!
They leave water bottles .... And coffee mugs. Feels like progress.
Fourth of July Filthy Fifty! ... And mimosas!!
Masters class! Our over 50 noon athletes rockin' their WOD Thursday.
Hope you all have a fun and safe day!
Reminder: July payments are due by the 5th! Check your email inbox for invoice
We're on our way, are you?
Friday's WOD
. . Two Sessions today: 9 am 10 am . . Deadlifts 3x5 @ 85% . WOD . EMOM for 15 minutes: 15 Wall ball (14 lb/ 20 lb) . . .
WOD "Nutts" For time: 10 HSPU 15 Deadlifts (250 lbs) 25 Box Jumps 50 Pull-ups 100 Wall Balls (20/14) 200 Double-unders Run 400m with a 45lbs plate We will modify the workout and make it a partner WOD. 20 HSPU 30 Deadlifts (225/155) 50 Alternating Box Jumps 100 Pull-ups 200 Wall Balls 400 Double-unders 400m Relay Run 40 min cap
7/3/14 WOD http://wp.me/p4uAGk-2hA
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CFP is open today for all morning classes! We will be closed tonight and for 730 and 8:30 AM classes on Saturday. See you at 9:30 AM for a special Independence Day WOD! Or at 10:30 AM for BASIC Training!
Friday Funny ... Happy 4th!
"Don't wait for extraordinary opportunities. Seize common occasions and make them great. Weak men wait for opportunities; strong men make them." - Orison Swett Marden, 1850-1924, Author
Enjoy your weekend! We will see you all on Monday! Happy 4th of July!
Note to all, we are closed for the 4th of July. Have a beer.
We are open tomorrow. 9am CF WOD only, open to all members. There will be no open gym.
Big thank you to Brandon, Steve, Zack, Adam, Mike, Jacob, Christine, Krista, John K., Brian, Jade and Summer who stayed and helped in Phase 1 of "Operation Floor Repair". Thank you for taking the time to help us out on your Friday night!!
Just a reminder of the Holiday weekend schedule! Classes on the 4th are at 6 and 9 AM only and no classes Saturday! Have a great 4th of July weekend everyone!!
The gym will be open at 7:30 to do work. The race starts at 8:30. Registration begins at 7:30 Friday 7414 Warmup/mobility Fitness WOD: "SWAT Challenge" or "I Ran From The Cops" 5k Performance Strength: A) 5 sets of: Snatch Pull + Hang Snatch + Snatch Rest as needed Build to today’s heaviest set.5 sets of B) 5 sets of -2 Front Squats Rest as needed Loads per set (by %): 65, 75, 85, 90, 90 C) Every two minutes, for 10 minutes (5 sets): -16 Overhead Walking Lunges Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 155/105 lbs…and move up from there if you’re handling it well. WOD: "SWAT Challenge" or "I Ran From The Cops" 5K
In honor of the 4th of July, the Iron Bar will be holding the following classes: 5:30am HIIT 9:15am CrossFit 3:30pm CrossFit 3:30pm Fundamentals (Please keep in mind that due to the limited hours, the babysitting room is still available but may be crowded.)
20140703 What a great Thursday everyone! Way to put in the extra effort on this warm day. Just a reminder that tomorrow is our 2nd Anniversary WOD, BBQ and Fireworks as well as this Nation's Independence day. Everyone is welcome starting at 4pm, we'll be working out at 6 (for those of us so inclined and then it is time to bbq and watch the fireworks!! Don't forget to invite friends and family. For those members of our Fearghal Family who will be out of town celebrating be safe. Skill Hang Clean 3-3-3-3-3 WOD Partner Row 3000m
Michelle hit a new Personal Best with her kipping pull-ups by connecting 5 in a row!! It's so exciting to see when things start to "click" on the technique. Boom! Now, watch that number grow and grow! Congratulations Michelle!
BBQ Next Saturday!
REMINDER: tomorrow's schedule is as follows: 6:00am 9:00am 12:00pm 5:00pm Happy Early 4th of July!
Mahoney Crossfit is the leading Crossfit gym of Marion County located in Salem Oregon. We are dedicated to our clients to help them become stronger, leaner, faster, and more coordinated. Our workouts will challenge you both physically and mentally to help you see results and reach your health and fi…
Nice work 9am crew!
4 days past her due date! Come on baby Hazel...we want to meet you!!!
While coaching box squats, booty comp was in the midst of a hellacious set of cyclist squats. Different squats for different folks!
AMRAP in 18 minutes: 5 Wall Walks 10 Muscle Snatches 75/45 15 Toes 2 Bar 20 Double Unders
**CLOSED SATURDAY** It appears most people will be out of town this weekend enjoying the holiday weekend and the fact that we will be getting our Fourth of July WOD on Friday night we will be closed this Saturday. We hope you all enjoy your weekend and wish this great country a Happy Birthday!
Shoulder Press @ 20X1 tempo Rest 3 minutes between sets For the shoulder press, perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 …
Basic Babell Strength/ Skill Clean Progression: 8x3 Dip Progression: 8x6 Conditioning 8 Minute AMRAP 4 DB Push-up to Row 8 Pinch Sit-ups12 Toe Touches
Week 4 Thrusday http://wp.me/p3iDcO-2It
Bridgetown Barbell Club Olympic Weightlifting Program Week 4 Day 4 Clean + Front Squat + Jerk (% jerk) 55/3+5+2 65/3+5+2 70/2+4+2 75/2+4+2 80/2+3+1 85/4x 1+2+1 Clean + Jerk (% jerk) 80/3x 2+1 Clean (% clean) 75/3 80/3 85/2×2 Clean Grip RDL 90/8… [ 12 more words. ]
Bridgetown Barbell Club Olympic Weightlifting Program Week 4 Day 4 Clean + Front Squat + Jerk (% jerk) 55/3+5+2 65/3+5+2 70/2+4+2 75/2+4+2 80/2+3+1 85/4x 1+2+1 Clean + Jerk (% jerk) 80/3x 2+1 Clean...
Coming soon! Bring a friend and let's get ready for some football!!!
T. Rice Conditioning Test http://wp.me/p3iDcO-2Iq
Test T. Rice Conditioning Test Complete: Three (3) 300 yard Shuttle Runs Rest 5 minutes between efforts. *You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles. To Pass Conditioning Test: *less than 200 lbs – 60 seconds and below… [ 45 more words. ]
Test T. Rice Conditioning Test Complete: Three (3) 300 yard Shuttle Runs Rest 5 minutes between efforts. *You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles. To Pass Condit...
The Ghost 6R For Reps of: 1 min max cal Row 1 min max Burpees 1 min max Double Unders 1 min Rest Do not game this workout, complete as many reps of each exercise as possible. Score is the completed number of reps for each exercise, posted as cal...
HAPPY BIRTHDAY Vikki Iverson!!!! 29 looks good on you girl!!!! ;-)
Announcements Fourth of July schedule! Friday – 8:30 AM and 11:30 AM Saturday – 8:15 AM, 9:30 Burn, 12:00 PM Main – Mobility with Roskopf
http://crossfittrain.com/blog/2014/7/2/likeagirl #likeagirl
We will have a 9am class tomorrow (4th of July). Saturday and Sunday schedule will be normal WOD: 7/3/14 4 Rounds for time: 10 Snatches (yes, full snatches) 115/75 20 Box Jumps 24/20 30 Ab-Mat Sit-Ups Watch this video because its pretty awesome and a nice kick in the ass to help teach this next gene…
Fourth of July schedule! Friday – 8:30 AM and 11:30 AM Saturday – 8:15 AM, 9:30 Burn, 12:00 PM
