Welcome To CrossFit Exile!

Monday, May 13 2013

CrossFit Games Update Show: May 17, 2013

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CrossFit Exile Harlem Shake 3

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Try Us For Free- Click The Link Below!

http://www.crossfitexile.com/index.php?option=com_rsform&formId=2&Itemid=99999

All CrossFit Met-Con Classes are FREE for the first class for anyone that is interested in checking out CrossFit. If you plan on attending then show up 15 minutes prior to the class and bring water. Pass the word!

Monday-Wednesday-Friday at 5:15p

Tuesday-Thursday at 6:00am & 7:15p

Saturday at 8:30am or 10:45a

Pricing:

LEO/MIL/FIRE/College Student/Teacher- $25.00 off per month

Junior High/ High School Students- Unlimited Training- $100.00 per month

Family Plan- 2 Adults + 1 Child for "FREE" - Unlimited Training- $250.00 per month

8 Sessions= 4 Weeks of 2 training sessions per week with a coach- $125.00 per month

12 Sessions= 4 Weeks of 3 training sessions per week with a coach- $150.00 per month

Unlimited Classes- $175.00

* Don't forget that additional content & events are posted on our facebook account. Sign up for all the latest updates and workouts at www.facebook.com/CrossFitExile

Upcoming Events

2013 Reebok CrossFit Games Regional Schedule

May 31-June 2

North Central Regional

Navy Pier

600 E Grand Ave.

Chicago, Ill. 60611

Saturday, June 8, 2013- 1:00pm

Family fun with the Crain's!

- Saturday, June 8, 2013
- 1:00pm

Swimming and sand volleyball party at the Crain home. Bring your family and a potluck side. There will be basic drinks provided but feel free to bring your own to include any alcoholic beverages.

Sign up sheet for food is at the gym. You can also post on Facebook and I'll update the gym list. Hope to see you all and your families there! https://www.facebook.com/events/371372066306164/

Please RSVP so we know how much to provide. Thanks!

Saturday, June 15, 2013

- 9:00am until 9:00pm

This is a non-profit organization who provides funding to breast centers globally through our Mammograms in Action ® Grant Program as a "last resort" resource for thousands of people who do not qualify for government funding or other charitable resources in the detection of breast cancer. Funding for screenings and diagnostic procedures is not only a necessity, but really does save lives.

6 Girls in 12 Hours! *OPEN TO ALL LEVELS*
Elizabeth-Fran-Isabel-Grac e-Diane-Karen

Friday, June 21, 2013

Crossfit Exile Annual Float Trip! Illinois River - Arrowhead Resort

Saturday, August 3, 2013

Website May 15. www.reddirtcrossfitclassic .com
Sign Up June 1

Teams
Individual Scaled and Rxd
Cash Prizes

HITS Running Festival - Oklahoma City

10/19/2013 - Oklahoma City, Oklahoma USA

Registration Info:

OKlahoma City, OK | October 19-20, 2013

130518 Regionals WODS

Saturday, May 18 2013

Individual Event 1 - 2013

“Jackie”
For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

Time cap: 10 minutes

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130517

Friday, May 17 2013

Skill

10 minutes alternating ME L-Sit Hold and Freestanding Handstands (no HSPU).

Strength

Find Back Squat 5RM

Met-Con

4X400m Run – rest 1:1 in between all, all repeats should be at 100% effort.

Mobility

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130516

Thursday, May 16 2013

Skill

Two sets, not for time, of:
Rope Climb x 2 ascents
Roll to Candlestick x 6 reps
Double-Unders x 40 reps

Strength

6 Sets of:

3 Push Presses
10 Ball Slams

*For push press, use between 155-195 lbs
*For ball slams, use between 20-40 lbs

Met-Con

Rounds of 15, 12 and 9 reps for time of:
Thruster
Burpees

(recommended weights 135/95 lbs)

Mobility

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130515

Wednesday, May 15 2013

Skill

12-9-6 reps for time of:
Handstand push-ups
Pull-ups

Strength

A1) Barbell Rows 4 Sets x 15 Heavy (unbroken)

A2) Dead-lifts 4 Sets x 10

Met-Con

Complete as many rounds and reps as possible in 12 minutes of:
6 Kettle-Bell Swings 2 Pood/ 1 Pood
9 Ring Dips/Dips
12 Toes to Bar

Mobility

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130514

Tuesday, May 14 2013

Skill

Clean Technique & Warm Up To Your 70% or % Of Your Body Weight.

Strength

Every 30 seconds for 4 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 70% Of Your 1RM C&J

Met-Con

3 Rounds For Time:

100m Farmers Walk Water Can/hand

100m Sprint

30 Wall Balls

Mobility

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130513

Monday, May 13 2013

Skill

20-15-9

Assisted Pistols-Band-Bar-Rolling

Toes To Bar,

Then,

10 Minutes Overhead Squat Mobility & Warm-up-Shoulders, Wrist, Ankles, Knees, Hips!

Benchmark WOD Test

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Mobility

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130511

Saturday, May 11 2013

Skill

Atlas Stone Technique

Partner Assisted Glute Ham Raises

Met-Con

AMRAP: 20 min

2 Rope Climbs

4 HSPU

100m Water Can Farmers Walk

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130510

Friday, May 10 2013

Skill

Five rounds for time of:
Unbroken Pull-Ups x Max Reps
Broad Jumps (5′/6′)

Strength

Build to 85% of your 1RM Back Squat

Met-Con

For time:

5-4-3-2-1

Back squat @85% 1RM

50-40-30-20-10

Double unders

Mobility

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130509

Thursday, May 09 2013

Skill

Five sets of:
GHD Sit-ups/Toes To Bar- 12 Reps
Rest 60 seconds
Single-Arm Dumbbell Row x 8 reps
Rest 60 seconds

Strength

Shoulder Press-1RM

Met-Con

On the minute

5 L-Pull -Ups

Sprint 50m(25m out 25m back) on the minute for 10 minutes-

Mobility

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Page 1 of 115

Start

End

Welcome To CrossFit Exile!

CrossFit Games Update Show: May 17, 2013

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CrossFit Exile Harlem Shake 3

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Try Us For Free- Click The Link Below!

Pricing:

Upcoming Events

2013 Reebok CrossFit Games Regional Schedule

Saturday, June 8, 2013- 1:00pm

Saturday, June 15, 2013

Friday, June 21, 2013

130518 Regionals WODS

Individual Event 1 - 2013

130517

130516

130515

130514

130513

130511

130510

130509

Meal of the Day

Apr May 13 Jun

Nutrition Links

CrossFit Games Link