Thursday November 7, 2013

Posted on Nov 6, 2013 | 0 comments

Monday is VETERAN’s day. Our class schedule will be 7,8,9am classes only as well as OPEN GYM from 10-12.

SANTA SMACKDOWN is fast approaching. Get the word out to your crossfitting friends from other local gyms. We are excited to host an event at our gym!!!!! December 14 it’s goin’ down!


Skill Warm-up:

3 Rounds not for time:

3-5 Muscle ups (or bar muscle ups…scaling options: jumping muscle up on rings, bar MU with band)

2 Rope Climbs

50 Double Unders (if highly efficient, Triple Under practice or 3 max rep attempts)



4 Rounds for time:

15 Box Jump Overs 24″/20″

12 Hang Cleans 165#/115#

Run 400m


CROSSFIT MELT (8am and 7pm)

1 Tabata Round of the following exercises:


Sumo Deadlift High Pull

Hand Lift Push-ups

Wall Balls

Row for Calories

REST  1 MINUTE between exercises