FREE workout tonight at 6:30pm

 

 

In teams of 2:                          

Run 400m

100 Pull ups

200 Push ups

300 Sit ups

400 Squats

scale reps 60/40

 

December FREE workouts:

Thursdays at 6:30pm

Dec 5, 12, 19

Saturdays at 11am

Dec 14, 28

 

CrossFit Holiday Party 2013

Saturday, December 14

6pm @ CrossFit North Mesquite

*Potluck- bring a dish

*Bring an unwrapped toy (still in the package) for donation

                                        

 

 

 

 

“Fight Gone Fun”
3 Rounds:
1 min each station
Tire flips
PVC Overhead squats
Wall Balls
Rope climbs
Situps
Rest

December FREE workouts:

Thursdays at 6:30pm

Dec 5, 12, 19

Saturdays at 11am

Dec 14, 28

*We are having a toy drive this month and will be collecting unwrapped toys (still in the package) for donation to Sharing Life of Mesquite. Drop off a toy and get your workout on!

 

 

The 6:30pm class won the Class Time Team Wars yesterday with an average score of 193!!

 

A) EMOM 10 minutes

Odd Minute: 3 Squat Snatches @ 65-70%

Even Minute: 6 No Push Up Burpees to 45lb plate

 

B) 4 RFQ

200m run

10 Strict Pullups

FREE workout Thursday night at 6:30pm

 

 

 

A) Front Squats

  5x3

(3 second pause at the bottom of the squat)

 

B) "Class Time Team Wars 13.2"

15 Min Amrap of:

5 Hang Squat Cleans 95/65 (med ball cleans)

7 Push ups

9 T2B

 

The class with the highest average total will be declared the winners!

 

December FREE workouts:

Thursdays at 6:30pm

Dec 5, 12, 19

Saturdays at 11am

Dec 14, 28

 

CrossFit Holiday Party 2013

Saturday, December 14

6pm @ CrossFit North Mesquite

*Potluck- bring a dish

*Bring an unwrapped toy (still in the package) for donation

 

 

Stay warm and check out the American Open live feed here! It looks like Elizabeth Akinwale competes today around 2:30pm. Don't miss it!

Women, check out this article on strength training myths!
Myth #1: You should steer clear of heavy weights because it will make you look like a man. (We have lots of women lifting super heavy weights who don't look like men at CrossFit North Mesquite)
Myth #2: Women can’t do pull-ups. (Hmmmmm.....)
Myth #3: Protein powder is bad for women because it will make them huge. (Fueling with ice cream and pizza regularly after a workout will make you huge.)
Myth #4: All the fitness models and fitness competitors are on steroids; the average woman could never achieve that look. (Just ask Charmaine what she eats)
Myth #5: When you work out, your fat will transform into muscle. (That would be nice.)
Myth #6: You should switch up your training routine every week to keep your muscles guessing. ( The article recommends "metabolic conditioning, circuit training, or high-intensity training". Sound familiar?)
Myth #7: To lose fat, you need to crank up the cardio.  (If you skip the rest of the article, you must read myth #7!)

EMOM 7 MIN

3 Med ball cleans

Run 100ft with med ball

WOD

5 rounds for time

7 pull ups

15 OHS

50 ft bear crawl