All the Happenings at CrossFit Merge

I want to remind everyone of what we have going on over the next few weeks here at CrossFit Merge.  

1.  Our Fall Nutrition Challenge is coming to an end this week.  Hopefully you have all been eating well, looking and feeling better, and learning a lot about nutrition, health, and performance as well.  Next week, starting on November 21st, we will be retesting the workouts and benchmarks we did at the beginning of the Nutrition Challenge to measure our progress.  So be sure to make it in for that.

2.  Starting this week, the 7:30pm Thursday class is now open to All Levels.  Beginner, intermediate, and those are on the cusp of advance are all welcome to that class.  Remember, you can always find the most up to date schedule as well as a description of the classes here on this page.  

3.  Save the date, Saturday, December 3rd, we are going to have our first in house throwdown!  

Who’s the fittest man and woman at CrossFit Merge?  Let’s find out with a little friendly competition.  We will have three workouts and a fourth tiebreaker WOD to crown the ‘Fittest Athlete at Merge.’  There will be a Rx’d division as well as an Almost Rx’d division, so even if you can’t yet perform all of the CrossFit movements, like pull-ups, you will still have the opportunity to participate.  Anyone that wants to participate should do so.  This will be pretty effin epic and fun, so don’t miss it.  

Okay, that’s it for now.  But stay tuned to the blog for more details.

Intermediate Skill:

2 power cleans + 2 jerks (push or split)

5 sets and increase the weight each set.

Intermediate WOD:

For time:

Run 800 meters

Then 3 rounds of:

10 hang power cleans (115#/75# for women)

10 burpees

Then run 800 meters

Then 3 rounds of:

10 push presses (115#/75# for women)

10 pull-ups

Then finish with an 800 meter run

Beginner Skill:

Sumo deadlift high pull

Push press

Beginner WOD:

For time:

Run 500 meters

Then 3 rounds of:

10 sumo deadlift high pulls

10 burpees

Then run 500 meters

Then 3 rounds of:

10 push presses 

10 pull-ups

Then finish with an 500 meter run

Post times to comments

Christina having no fear on her push presses.

Ninja Bryan cranking out some power cleans.

Ketel Mike doing what he knows how to do on the pull-up rig.

But no one could catch Anthony.  He had the fastest time of 19:11.  Lungs on fire and legs screaming, the man could not be stopped.



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