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Thursday September 7, 2017

Posted on Sep 6, 2017 | 0 comments

Saturday September 23rd, we will be hosting Lift Up Autism.  This is a 5 min workout will all proceeds going toward early diagnosis and treatment of autism.  To learn more or sign up check out the website at www.liftupautism.com

WOD 1:

3 rounds:

15/11 cal row,

12 power snatches (95/65),

9 lateral jump burpees.

Rest 3:00.

3 rounds:

200m run,

12 thrusters (95/65),

9 lateral jump burpees.

 

WOD 2:

2 Rounds

25 Clean and Jerk (115#/75#)

25 Handstand Push Up

25 Cal Assault Bike

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Wednesday September 6, 2017

Posted on Sep 5, 2017 | 0 comments

Saturday September 23rd, we will be hosting Lift Up Autism.  This is a 5 min workout will all proceeds going toward early diagnosis and treatment of autism.  To learn more or sign up check out the website at www.liftupautism.com  Stick around after the WOD and enjoy some breakfast treats!

WOD:

For Time:

20 Men Makers (20#/15#)

15 Men Makers (30#/20#)

10 Men Makers (40#/30#)

5 Men Makers (50#/35#)

Men Maker = row right, row left, push up, squat clean, push press, OH Lunge Left, OH Lunge right

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Tuesday September 5, 2017

Posted on Sep 4, 2017 | 0 comments

Saturday September 23rd, we will be hosting Lift Up Autism.  This is a 5 min workout will all proceeds going toward early diagnosis and treatment of autism.  To learn more or sign up check out the website at www.liftupautism.com

WOD:

*We will be retesting your 3 RM Deadlift on Monday Sept. 11.

DeadLift

2, 2, 2, 1, 1, 1, 1, 1, 1, 1 @ 85% across all sets

 

 

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Monday September 4, 2017

Posted on Sep 3, 2017 | 0 comments

Class Times are:

7:30 am & 9am Only!

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Saturday September 2, 2017

Posted on Sep 1, 2017 | 0 comments

Saturday Class Times:

7-8 am Open Gym

8am CrossFit Class

9am CrossFit Class

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Friday September 1, 2017

Posted on Aug 31, 2017 | 0 comments

 Monday September 4 (Labor Day) we will have two class times… 7:30am & 9am only.

Next Friday Sept. 8th, we will be retesting our 3 RM Bench

Strength:

Bench Press

5 x 1 @ 87.5%

4 x 1 @ 90%

DB Close Grip Bench x 30

DB Heavy Row x 30

Banded Face Pulls x 30

WOD:

Tabata (Full Rounds)

20 sec work/10 sec rest x 8

1 min rest between rounds

Pull Ups

Med Ball Cleans 20#/14#

 

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