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Iron Legion SC
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In

Schedule Update! Now that school is in full swing and the sun is setting earlier the attendance seems to be dropping off in the 7pm hour – while the other hours of the day are filling up fast! That said, we will be suspending the 7pm class Monday, Wednesday and Friday.

Tuesday and Thursday’s 7pm are still on the schedule.

Please adjust your schedules accordingly. If you would like to see the 7pm’s reinstated thru the week – fill the class and I will put it back on the schedule! We have huge referral bonuses for every friend or family member you bring on board!!

In

Take a moment to wish Jessica Noon a Happy Birthday today! I would also like to take a second to thank Jess for her hard work here behind the scenes at CFIL. Jessica works tirelessly on CFIL’s social media and photography bringing our community to life online! Jess is one of my Originals – she has been here since our first days on the Farm. I hope she stays with us forever! We love you Jess – Happy Birthday!

In

Come join us at the Grand Opening of CrossFit Iron Legion! We welcome everyone to come visit and check out our new digs! Come spend the day with us in a great family friendly atmosphere – there will be WODS going on throughout the day as well as awesome food brought in by Al Rosas / Rosas Farm and many other Vendors!

Here is a little outline for the event:

Event Start/Stop: 10:00 AM – 4:00 PM

Event Timeline
9:00 Set up
Only 12 cars can fit in our parking lot – all other cars need to be diverted to all empty warehouse property in surrounding area
Vendor stage and set-up

(9:30 AM) Set up for team WOD
(10:00 AM) Guests Arrive

(10:30 AM) Team WOD Instruction & demo
Ted
(10:30 AM) Kids WODS Instructions and Demo
Seana, Jess

(11:00 AM) First heat of the team WOD – TED
(11:30 AM) Second heat of team WOD – TED
(11-12) Kids WODS – SEANA / JESS

(12:00 PM) Lunch Ready

(1:00 PM) Last heat for team WODs
(1:30 PM) Set up for All-Star WOD
“Amanda”
(1:45 PM) All-star WOD instruction and demo – TED
(2:00 PM) First Heat – Coordinator / Time keeper ROB
(2:15 PM) Second Heat – Coordinator / Time keeper ROB
(2:30 PM) Break Down & after party set up
(2:45 PM) Thanks
(2:50 PM) After Party
(4:00 PM) Clean up & Close up

Team WOD:
Teams of 2
AMPAP 10 minutes
Partner one sprints 200M
Partner two kettle bell swings until partner one returns
EMOM 3 burpees when called. Both partners perform burpees
Score is combined total amount of kettle bell swings

Kids WODS:
Plan B (aka Red light Green Light)
For the Kids: replace lunge with “freeze”, use a pair of cones in the parking lot for the track
Run/walk 1 lap of the track, but when you hear the whistle, stop running and start lunge walking…when you hear the next whistle begin running again, and so on…until the lap is complete. The first person to complete the lap wins.
Kids WODS part 2:
Crazy chairs (aka Musical Chairs)
For the Kids: make the movements simple for the kids
The game starts by placing 2 fewer chairs (boxes) than competitors X yards away from the starting line.
Each round begins with all competitors standing on the starting line with their backs to the chairs. When you hear the first whistle, begin the movement**. When you hear the next whistle turn and sprint to the chairs. Anyone left standing is out. There will be a chair designated “time out” chair*. This will allow one lucky competitor to sit out the following round with no penalty. After each round 2 chairs will be removed and competitors will return to the starting line for the next round. The game continues in this same fashion until one competitor remains sitting.
*No “time out “chair the last 2 rounds
**Movements changed every round
BW – Burpees, jump squats, sit ups, mountain climbers, burpees, flutter kicks

All Stars WOD:
AMANDA
9-7-5
Muscle ups
135# Squat snatch

Shoot me an email or message if you want to do AMANDA -I can add more heats, only 4 people can go at a time.

In

There appears to be some type of crazy gene in the water here in Ocala. I keep getting requests for a 5am class.

5am. – Oh. My. Gawd.

Never being one to back down from a challenge – I say we give it a go! 5am is on the schedule for next week! Its up to you guys if it sticks! Lets make this happen!

In

CFIL will be adding a 9am class starting August 21st, 2012 to accommodate you morning WOD’ers!

ALSO – stay tuned – a few more even earlier classes to start the week of August 27th!

The 8am Saturday has been cancelled. We will only have the 9am on Saturdays until demand changes!

In

CFIL’s Owner / Trainer Ted Dreaver will be competing RX Division in the Summer Crush Games August 18th and 19th. Be sure to follow the action through the below link – results are typically posted live during the event.

We have an awesome trainer to fill in while Ted is representing Crossfit Iron Legion in the Summer Crush Games! CrossFit Level 1 Trainer, personal friend and fellow Outlaw Marisol Esquilin and her assistant Kioshi will coach the August 17th and 18th classes. Marisol has a huge CrossFit background and represented on the CrossFit FireBase Team at the 2012 SE Regionals.

CFIL will not miss a beat even though Ted will be gone! Marisol will give you all the attention and training that you would expect to receive at CFIL! Nothing but the best for the IRON LEGION!!

http://www.summercrushgames.com/

Marisol & Kioshi

In

Just in time for school season – CFIL will be adding a 5pm class starting July 30th, 2012 Monday thru Friday!

Also – this Saturday will be our last Saturday at noon. We will now host a 8am and 9am class on Saturday mornings beginning August 4th, 2012! Saturday’s 9am will be a free class to the public – no call or commitment required! Just show up at 9am and see what this Crossfit buzz is all about!!

**Free intros are also always available for anytime we are holding class – just give me a call or contact us thru the “schedule an intro” page on the web site!

Stand by – morning classes coming soon!

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