Author: Claire Walsh
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Dec. 16 – 21
Monday: Goes without saying…Rest day for Big Dawg Competitors. Deload week for Foundation. Building – Snatch + Back Squat + AirDyne Foundation – Front Squat & Pull Up + Full Body Strength Tuesday: Building – Clean Pull + Max Aerobic Power circuits Foundation – Aerobic Circuit + Ab Chiseling sessions Wednesday: Building –
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Clothe The City
Hey! A message from Lexy (shes the best) to all those who donated some clothing! “I just wanted to throw a huge thank you to everyone at sublime that took the time to donate a little something for clothe the city. By the time I dropped off the donations yesterday, they had already ran out
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Dec. 9 – 15
This Saturday & Sunday we will be hosting the Big Dawg Winter Challenge. Classes will run as per usual, feel free to stick around after and cheer on your fellow members! Monday: Building – Back Squat + Snatch Pull + AirDyne Foundation – Front Squat & Pull Up + Full Body Strength Work Tuesday:
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Dec.2 – 8
We have the perfect opportunity for those looking to gain some competition experience. The OPT Big Dawg Winter Challenge runs December 14&15 and your Sublime coaches want you to give it a shot! So if you’re in town, then consider signing up (we have a sheet on the front desk). It will be a fun
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Nov.25 – Dec 1 (Wow it’s December already)
Monday: Building – Clean & Jerk + Lactic Power circuits (Includes: Thrusters, KBS, Sled Push, Push up, Pull up) Foundation – Front Squat & Pull up + Split Squat & Push up Tuesday: Building – Aerobic Power AMRAP’s (Barbell Based) Foundation – Low % Aerobic intervals + Ab Ripper X Wednesday: Building –
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My Mom Can Beat Up…..Everyone
Erika (my mom) is about as reliable as it gets, it would be surprising to not see her name registered for the 7am slot. She is actually the one who turned me towards Brendan and the whole crazy world of CrossFit. So, essentially you have her to thank for this gym I guess? Anyway, here
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Nov.18-23
Hope you are all feeling rested after that de-load week! Monday: Building – Clean & Front Squat & Jerk barbell compelx + Lactic Power circuits (it’s gonna suck) Foundation – Back Squat & Pull Up + 15 Min AMRAP (This will also suck) Tuesday: Building – Long aerobic circuits Foundation – Long aerobic circuit
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Nov.11-16
Well folks it is deload week! Pulling back on the volume, but keeping up the intensity! Monday: Both – Enjoy Freedom & Pay Respect. Tuesday: Building – Power Clean + Push Jerk + Pushing & Pulling till you SWEAT HEAVILY WEEOOOO Foundation – Back Squat & Pull-up + Full Body Strength + AirDyne Wednesday: Building
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Weightlifting Workshop
Brendan will be leading an Olympic Weightlifting workshop this Saturday 12-2. The intent is to give a “ground up” overview of the lifts. Whether you are considering transferring from Foundation to Building, or are already a Building athlete that wants to work on your skills, this workshop will be relevant to you. Space is limited
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“Legends of the Fall” Fitness League – Week 1 Results
Well, week 1 is in the books! For those of you not familiar, the “Legends of the Fall” was a fun “fitness league” developed by Mike Warkentin at CrossFit 204. It entails 4 weekly team events with gyms from around the city competing. CrossFit Sublime was represented in week 1 by Melissa C, Leslie W,