Strength

Clean & Jerk 65% x 2 ,75% x 2 , 85% 1, 1, 1

W.O.D.

30 Unbroken Thrusters for time: (75lbs/53lbs)

Do 10 Burpees, post 30 Thrusters, for every drop, before the clock is stopped!

Happy Birthday Dr.Crystal!!!!!!!!!!!!!!!

Exile News

* Fish Oil is here: 6 bottles left

* 6:00am M-W-F is a go! But if no one pre-signs up online, I will not show-up!

* We have had great response on the "Tough Mudder" November 13th in Dallas. Get with me at the gym and we will form teams!

* We will have a Pose Running & Endurance and a separate Olympic Lifting class in June from noon to four on a weekend day. Which would be better for all Saturday or Sunday? The cost for each class will be $30.00/person/session. We will film your technique and make adjustments. Pre-sign ups are required to attend! First Running Class will be on June 19th or 20th.

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W.O.D.

Teams of four will work to complete:

300 Double-Unders( 900 Singles)

300 Push-ups

300 Sit-ups

300 Squats

Row 2000M

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* Only two members may work at a time. Cannot proceed to the next exercise until all reps are complete.

Exile News

* I am thinking about canceling the M-W-F 6:00am class due to lack of attendance. Please let me know in the comments if you would like for me to keep it.

* Fish Oil is here: 6 bottles left

* Coming soon! Pose Running, Endurance Classes, & Olympic Lifting Classes! Let a coach know if you are interested and what time you are available!

Agility www.CrossFitFootball.com

5 Rounds

1 x 20 yard cone drill right side

1 X 20 yard cone drill left side

* Rest as needed between efforts

W.O.D.

21-15-9

Dead-lifts (225lbs/95lbs)*Do not drop from the top!

Pull-ups (CTB)

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* We would like to welcome Latisha to CrossFit Exile!

Exile News

* Check us out on facebook for more lifestyle tips. Click the facebook link on the right side of this page!

* Fish Oil is here: 7 bottles left

* Coming soon! Pose Running, Endurance Classes, & Olympic Lifting Classes! Let a coach know if you are interested and what time you are available!

Endurance

Run 5K (3.2 miles)

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Exile News

*We are half way into the Leaning-Out Challenge II. Assess where you are and make changes for a strong finish!

* Fish Oil is here: 10 bottles left

* Coming soon! Pose Running, Endurance Classes, & Olympic Lifting Classes! Let a coach know if you are interested and what time you are available!

Strength

Compare to 100308

5 x 7 sets without the bar resting on the ground

Power Clean

Front Squat

Push Press

Back Squat

Push Press

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Bear Complex WOD...[wmv][mov]

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Exile News

*We are half way into the Leaning-Out Challenge II. Assess where you are and make changes for a strong finish!

* Fish Oil is here: 10 bottles left

Strength

Bench Press warm-up to 70% of your 1RM, then 5x5 at 75%

W.O.D. Canadian Regionals Individuals Event 4

50 Double Unders

10 Burpees

40 Double Unders

10 Burpees

30 Double Unders

10 Burpees

20 Double Unders

10 Burpees

10 Double Unders

10 Burpees

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*Thanks to all that came down to Regionals in Ft.Worth to support Mike Jones & those who braved the Hero W.O.D. & BBQ yesterday! Exile members are the BEST!

Congratulations to Vic Zachary for placing 1st at the South Central Regional Qualifier this Weekend! A special shot out to Breck Berry for placing 2nd and making it too the Games!

W.O.D. at 3:00pm

"Lumber Jack 20"

20 Deadlifts (275lbs/185lbs)

Run 400m

20 KB Swings (2 pood/1pood)

Run 400m

20 Overhead Squats (115lbs/75lbs)

Run 400m

20 Burpees

Run 400m

20 Chest to Bar Pull-ups

Run 400m

20 Box Jumps (24'/18')

Run 400m

20 DB Squat Cleans (45lbs/25lbs)

Run 400m

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* We will have a BBQ after the W.O.D. so bring whatever you can. Everyone who is attending put in today's comments what you can bring! Meat & Veggies(Fruit), Drinks, Tables, Utensils, etc. Invite your friends and family to come watch.

Fort Hood TV- Lumberjack 20 Fundraiser [wmv][mov]

Lumberjack 20 Tribute, CrossFit by Overload [wmv][mov]

"Reflections on Memorial Day" by Mackubin T. Owens.

The Gym will be closed May 28th, 29th, & 30th as we will be participating in the CrossFit Games South Central Regionals at GSX Athlethics in Ft.Worth Texas. We will have a Memorial Day W.O.D. at 3:00pm on Monday May 31st. Keep monitoring facebook for the latest updates via our fan page under CrossFit Exile!