10 Minute EMOM:
1 Snatch (add 5 pounds from last week)
10 Minute EMOM:
1 Clean & Jerk (add 5 pounds from last week)
Get as far as you can in the following ladder:
3 Chest to Bar Pull-ups
3 Power Cleans 135#/95#
6 Chest to Bar Pull-ups
6 Power Cleans 135#/95#
9 Chest to Bar Pull-ups
9 Power Cleans
Continue on to 12,15,18,21, etc….
This is a typical Open-style workout. Have fun!
1 minute MAX Reps of the following movements, no rest between exercises:
Sumo Deadlift High Pull w/ KB
Hand Lift Push-ups
REST 1 MINUTE
Repeat 3 RoundsRead More
8 Minutes EMOM:
Even Minutes: 4/2 Muscle Ups
Odd Minutes: 2 Rope Climbs
WOD: (also for CF MELT)
9 Deadlifts 225#/155#
12 Alternating Dumbbell Snatch 70#/50#
30 Double Unders
ATTENTION!!! Have you given your friend or family member their free month of CrossFit yet?? Remember that after their free month if they decide to join with a 3 month commitment, YOU will receive $50 off your next month’s dues! Share your love of fitness!
The Friday Night Series hosted by Another Level CrossFit will be at OUR GYM next Friday the 16th! We are excited, and also pumped to have several of our own competing! Hope you all can come out to watch/ support!
***STAY TUNED: DAYCARE WILL BE OFFERED VERY SOON DURING A COUPLE DIFFERENT CLASS TIMES….(SHOULD BE BY THE END OF THE MONTH) DETAILS TO COME****
In 12 Minutes, Work up to a HEAVY 3 Rep Back Squat.
20 Minute EMOM:
Even Minutes: 15 Burpees
Odd Minutes: 15 Dumbbell Thrusters 45#/25#
** Scale reps as needed**
Mental Strengthening workout!!!! The OPEN IS NEAR!!!
20 Minute AMRAP:
15 Dumbbell Thrusters
Run 250mRead More
Class times: 8&9am today!
Sunday: Open Gym 10am-12Read More
HAPPY NEW YEAR!!!!!!
What are your goals for 2015? How can we help you achieve them? We are always here to help!
The CF Open is just around the corner! We will be including the typical “Open movements” in our daily WODS often to help you prepare, as well as previous Open WODS. Games season is an exciting time! Can’t wait!!!
Class times today: 7,8,9, noon,4,5 (NO 5,6AM)
8 Minute EMOM:
Even Minutes: 6 Strict Toes to Bar
Odd Minutes: 30 Second Plank
6 Rounds for time:
24 Walking Lunge Steps
Run 400mRead More
HAPPY NEW YEAR’S EVE!!!!!
Hours today: 5,6,7,8,9,noon ONLY
We are open tomorrow! 10-12noon OPEN GYM only
31 Kettlebell Swings 70#/53#
31 Box Jumps 24″/20″
31 Push Press 75#/55#
31 Sumo Deadlift High Pulls 75#/55#
31 Back Squats 75#/55#
31 Toes to Bar
31 Overhead Squats 75#/55#
31 Thrusters 75#/55#
31 Calorie RowRead More