Monday December 11, 2017

Posted on Dec 10, 2017 | 0 comments

Happy Monday!

Just a heads up, our Holiday Hours will be as follows:

Saturday December 23rd:  8:30am CrossFit Class – 12 Days of Christmas and Brunch to follow!

Monday December 25th: Closed

Tuesday December 26th: Closed

Wednesday December 27th,we will resume a regular schedule

Monday January 1st, 2018: Closed

 

Strength:

EMOM 12 Min

*working up in weight each minute

Min 0-3

3 Strict Press

Min 4-7

3 Push Press

Min 8-11

3 Push Jerks

WOD:

27-21-15

Hang power Clean 135/95

3 x’s Double Unders

(81-63-45)

 

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Saturday December 9, 2017

Posted on Dec 8, 2017 | 0 comments

Open Gym: 7-8:30am

CrossFit: 8:30am

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Friday December 8, 2017

Posted on Dec 7, 2017 | 0 comments

Skill:

8 Min EMOM

4-8 Strict Handstand Push Ups – No Kipping today

*For a greater challenge, try a deficit.

*Scale to HSPU from a box

WOD:

Every 4 Min for 20 Min (5 Rounds)

21/15 cal Row

12 Deadlifts #185/#125

12 Bar facing Burpees

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Thursday December 7, 2017

Posted on Dec 6, 2017 | 0 comments

We started our raffle ticket giveaway!  Be sure to get your ticket after your WOD.  Put your name on the back and drop it in the box. We will be giving away some cool FitAid gear daily starting December 11.

Mark your calendar, this years 12 Day of Christmas WOD will be Sat Dec. 23rd.  Immediately following the WOD,  join us for a Christmas brunch.  You will not want to miss it!

WOD 1:

20 Min AMRAP

20 Cal. Row

15 Dips

10 Turkish get-ups w/DB  50#/35#

WOD 2:

EMOM – 10 Min

Odd: 12/9 Cal Assault Bike

Even: 15 Sumo Deadlift High pulls #95/#65

3 Min Rest

EMOM – 10 Min

Odd: 15 Wall Balls #20/#14

Even: 40 Double Unders

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Wednesday December 6, 2017

Posted on Dec 5, 2017 | 0 comments

We started our raffle ticket giveaway!  Be sure to get your ticket after your WOD.  Put your name on the back and drop it in the box. We will be giving away some cool FitAid gear daily starting December 11.

Mark your calendar, this years 12 Day of Christmas WOD will be Sat Dec. 23rd.  Immediately following the WOD,  join us for a Christmas brunch.  You will not want to miss it!

3 Rounds

100′ Sled Drag

100′ Sled Push

*Rest as needed between rounds

then

For Time:

3 Rounds

400 m Run

20 Push Ups

20 Ring Rows

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Tuesday December 5, 2017

Posted on Dec 4, 2017 | 0 comments

Strength:

Back Squat:

Set 1:  2@ 80%

Set 2:  2@ 82.5%

Sets 3, 4, 5, 6:  4@ 80%

Set 7:  7+ @ 80%

WOD:

10 Min AMRAP

50′ Overhead Walking Lunge w/Plate 45#/25#

12 Toes to Bar

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Monday December 4, 2017

Posted on Dec 3, 2017 | 0 comments

WOD:

For Time

500 m Row

40 Kettlebell Swings 53/35

30 Burpees

20 Pull Ups

10 Man Makers 50/35

20 Pull Ups

30 Burpees

40 Kettlebell Swings

500 m Row

Post WOD:

3 Rounds

25 Hollow Rocks

25 AB Mat Sit Ups

 

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