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CrossFit Logo Contest - Submit a SLOGAN for the Luke CrossFit Logo
To Sherri Biringer at the Luke CrossFit Center or email it to sherri.biringer@luke.af.mil More information to come.
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Looking for people to be on the CrossFit Luke team for the
games interested call Sherri 623-856-6763
Day 1 of training: Preparing for the games
-Row 500m
-5 rds
-5 squat cleans
-5 pushups
-5 deadlifts
-5 back squat
(pick a weight and stick with it for the whole thing, so think about it if you can dead 225lb chances are you're not going to clean 225lb)
-Run 400m
-5 reverse curls (ab work not bicep/forearm curl)
-10 weighted sit ups
-25lb plate arms straight
-20 slashers with kettlebell, 10 each side
-30 scissors 4ct
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| What is Crossfit? |
Simply put, Crossfit is constantly varied, functional movements, executed at high intensity. Crossfit workouts are difficult and challenging, but are scalable for individuals of all fitness levels. The competition can be with yourself or with others during group workouts. This allows us to effectively turn fitness into sport.

Group PT call for reservations - 623-856-6763 |
Location |
Contact Information |
Building 700 |
623-856-6763 |
| Class Schedule - Monday thru Friday |
Daily Warm Up |
0600-0645
0650-0735
0740-0825
0830-0915
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1100-1145
1150-1235
1240-1325
1330-1425
1430-1515 |
1600-1645
1650-1735
1740-1825
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100 Jump Rope
30 Arm rotations (15 front-15 back)
15 Arms forward and 15 back
15 Arms across the chest
15 Arms up and down
10 Air Squats
15 4 count Jumping Jacks
15 Split Jacks
5 Push ups
5 Burpees
5 Overhead squats w/PVC
5 Pull ups
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Saturday Hrs. |
1000 -1200 |
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Coaches
Sherri Biringer
SSgt Christian Nichols
SSgt Phil Taylor
A1C Sean Marks
Matt Corcoran |
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Winners of Santa Fran |
| Squadron Winner |
QA |
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| Male Winners |
1st |
Miller - QA - 5:21 |
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2nd |
Scott - QA - 5:37 |
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3rd |
Martinez - 5:48 |
| Female Winners |
1st |
Chopp – 6:10 |
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2nd |
Lecea - 6:20 |
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3rd |
Paulson - 6:21 |
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January - Fight Gone Very Bad |
| Squadron Winner |
310 FW |
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| Male Winners |
1st |
Ajax - 308 Score, 310 FW |
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2nd |
James West - 303 Score, 310 FW |
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3rd |
Wilson - 296 Score, 310 FW |
Upcoming Events |
| Wed 10 Feb - Crossfit and Safety w/Safety, Maj. Moore and Maj. Brinker, @ 1100-1200 & 1200-1300 |
| Wed 17 Mar - Running/Endurance Seminar - Guest Speaker Lt Col. Matthew Pollack Lecture will be 2 hours - bring a lunch. |
| Wed 14 Apr - Kettle Bell Seminar - Abel Telles |
Coming In May - CrossFit Games - Traing Area North Side of Base |
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