Quick information:  New things starting!!!!

 

We are starting a Weightlifting team- with our first big competition being the American Masters here in Savannah, the weekend of Oct 31st.  Contact Suzanne for training times.

We have several different CrossFit competitions we are training for or have people participating.  Check the board, and talk to the trainers.

 

 

 

 

Gymnastics

Work on Handstand pushups!  5×20.  Strict, kipping, modified.  May also work on walk walks, or handstand walking based on experience level.

Sport

“Fight Gone Bad”
3 rounds for total reps:
1 minute wall ball, 20#/14#, 10′
1 minute sumo deadlift high pull, 75#/55#
1 minute box jump, 20″
1 minute push press, 75#/55#
1 minute row for calories

Rest 1 minute between rounds

Hi guys.  I have been trying to talk to people face to face about what is going on, but have had contact from a local CrossFit already about the upcoming situation.  So, here is a brief explanation.

 

Don and I have been in a long process for over a year to divorce.  Don moved to Muscle Driver USA for his dream job that he had been trying to get for many years, and continues to run his informative and successful clinics for CrossFitters.  I have remained in Savannah, and have been the running CrossFit Savannah with assistance of several trainers.

To accomplish the divorce, with minimal personal property loss by me, CrossFit Savannah will be closing on December 31st, 2014.

Over the past year, Don has advertised on Facebook the option to sell the CrossFit part of the business.  All further requests to buy the business in its entirety, will have to be run by him first, and any reasonable offers are to be considered.  For your information, there is a current business looking into the lease and equipment of the CrossFit.   Don McCauley’s email is Don@muscledriverusa.com.  His phone number is (912) 484-5842.  My email is sleathers7@comcast.net, phone is (912) 484-5831.  I have available financials of the business, for those who are serious.

Frankly, I have not appreciated the phone calls by people already trying to buy equipment.  At this time, the decision to close has only been made in the last 48 hours.  If it comes down to selling off the equipment, I would entertain offers from our own members first, then will announce the sale to the general public.

One of the options for our members is a CrossFit approximately 1 mile down the road.  CrossFit 762 is run by Austin and Lauren, has as much space as we currently have, and they are nice.  :)  I will be trying one of their classes myself next week.

Our Saturday class will be with CrossFit 762 at their open WOD time at 10am, this will be a free class.  Please try them out- and have a great time.    Their website is cf762.com.  

Strength:

Ring dips 5×10, Ring rows 5×10, Ring pushups 5×10

 

 

WOD:

10 rounds:
5 squat clean thrusters, 135#/85#
20 double unders

Please see coaches for holiday hours.  We are looking to see what hours will work the best for all of us!  Thanks

 

Skill:

Rope Climbs!  Work on the skill, different methods, and the Challenge: can you do one a minute- for how long?

 

 

WOD:

3 rounds:

250m row

75 double unders

10 Russian Kettlebell swings (2 pd/1.5 pd)

10 abmat sit ups with weight (25/15#)

10 burpee box jumps (20″)

 4 minutes between sets

Don’t forget- have to close this morning at 9:30am.  Afternoon hours remain the same.  Thanks.

 

WOD #1

“Diane”
21-15-9 reps for time:
Deadlift 225#/155#
Handstand Pushups

 

WOD#2

“Ledesma”  Hero WOD

20 min AMRAP:

5 Parallette Handstand Push up   **** beginner modify****

10 Toes through Rings

15 Medicine Ball Cleans (20/14#)

 

****  12/17- Wednesday am- have to close the gym at 9:30am- unavoidable appointment.  Sorry for any inconvenience.  ****

See board at the gym for hours during the holidays.  *definitely closed Christmas and New Years’ Day.  :)

 

Strength

1) Push Press 4 @ 70%, 4 @ 80%, 4 @ 90%

2) Front Squats 3@70%, 3 @ 80%, 3 @90%

 

 

 

WOD

3 rounds:
1 legless rope climb, 15′ ascent
1 rope climb, 15′ ascent
30 one legged squats, alternating
15 shoulder-to-overhead, 115#/75#

Check the board at the gym- we will be cutting back some of the hours during the holiday week.  We are also going to be closing at 7pm Monday- Thursday (last class starts at 6pm).  Friday will be the normal closing at 6:30, with last class starting at 5:30pm.

 

 

WOD #1

Every 2 minutes for 20 minutes:
7 chest-to-bar pullups
7 burpees

Between rounds, Row @ 80%- score is calories burned!  :)

*Rest about 10 minutes between workouts. *

WOD# 2

3 rounds for time:
10 deadlifts, 275#/185#
20 handstand pushups
Row 500m

Weightlifting

Power Clean &  Power Jerk – 2 reps every minute for 15 minutes.  Increase weight as you go.

WOD

AMRAP 14 minutes:
8 dumbbell snatch, 100#/70#, alternating
12 pullups
16 box jumps, 24″/20″

Strength

1) Back Squat 4 @ 70%, 4 @ 80%, 4 @ 90%

2) Push Press 5 @ 70%, 5 @ 80%, 5 @ 90%

 

 

WOD

4 minutes @ 80% effort:
12 wall ball, 20#/14#, 10′
24 double unders

Repeat for a total of 3 cycles, resting 1 minute between. Score continously.

20141209_164507

 

Kids and Cats.  The holidays are coming up (if you had not got that memo already).  If you are thinking about donating to charities this holiday season, can I ask/give a couple suggestions?

The little boys (Kyron, Jabari, and Jeremiah) that come by the gym to eat and play- I have their clothing sizes, if anyone would like to buy something for them to wear.

For the cats- and pets in general.  If you would like to donate to a charity or get a pet this season- please look to coastalpetrescue.org.  They have been able to rescue one of the cats at the gym, and so many other pets this year.  They need multiple supplies, foster homes, and people to adopt gently used pets in excellent condition.  :D

WOD

“Elevator” (or another type of 12 days of Christmas)

Down, up, down

1 Deadlift (185/135)

2 Box jumps (24,20″)

3 situps

4 kettle bell swings (1.5/1 pd)

5 hand release pushups

6 Kettle bell clean and jerks (1.5/1 pd)

7 Dumbell thrusters (35/25#)

8 Walking lunges

9 air squats

10 Pullups

11 toes to rings

12 Handstand pushups