New Years Eve 2014

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Starting the day off right with 144 push-ups (and then some)! Nice work today everyone 🙂

 

Last day of 2014!!!! Hope everyone had a fantastic year!!!!!!

No better way to end the year, than with a WOD!!!!

 

Remember we are open today from 9-11am for Open gym!

 

Tomorrow we are open 10-noon for Open gym!

 

Saturday is our Monthly Bane Social WOD!

Tell your friends and family! It’s FREE!!!!!!!!!

 

We had a great turnout last month! Let’s get more people in here this month!

No better way to start the New Year!!!

 

 

Here’s a few things going on within the next few weeks!

 

 

1) Don’t forget… Bane Holiday Party is Saturday, January 10th. 6:30pm, Matt’s house!

All Baners welcome! Bring your spouse/significant other!!!!!

Food/drink sign-ups are at the gym!!!!!

 

2) Saturday the 10th… Oly classes start at 9am! These are FREE to all Baners!!!

Ariel is going to start off with a 6-week course to get people on point with their Olympic Lifting. Don’t worry, you will be doing a ton of strength!!!

 

3) Also starting on the 10th is CrossFit Kids with Justin!!!! 11am. Email us if you are interested and have questions about pricing!!! Or come on in and talk to one of the coaches!!!!

 

4) January 19th the 5-week Lurong Living Challenge starts!!!

If you want to get back on point with your nutrition, this is the program to follow!

 

5) Saturday, April 11th – Bane’s First In-House Competition. Start training now!!! Details to follow.

 

6) CrossFit Open starts in February. Details to follow about this as well.

Start training now for that as well. Make sure you are eating ENOUGH GOOD FOOD. Don’t skimp on the food. Don’t be afraid that you will gain weight. If you are eating right and training, TRUST US – YOU WILL BE FINE!!!!

 

 

New Years’ Eve 2014

 

 

Warmup:

 

See Whiteboard

 

 

Strength:

 

Snatch

2×5 @ 80% of 1 RM

 

**REST 2 MINS. BETWEEN SETS.**

 

 

WOD:

 

‘Amanda’ (Sort-of)

9-7-5

Jumping Bar Muscle-ups

Snatch

 

V – 135/95

JV – 95/65

FM – 65/45