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Monday July 10, 2017

Posted on Jul 9, 2017 | 0 comments

Strength:

DeadLift

In 20 min find your 3 RM

WOD:

Complete as many rounds as possible in 15 mins of:

Row, 300 m

10 Handstand Push-ups

10 Deadlifts, 225#/155#

(Rx+ –  Strict HSPU, DL 315#/225#)

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Saturday July 8, 2017

Posted on Jul 7, 2017 | 0 comments

Open Gym 7am – 8am

CrossFit 8am & 9am

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Friday July 7, 2017

Posted on Jul 6, 2017 | 0 comments

 

Strength:

Bench Press

Find your 3 RM

*Please keep track of your numbers.  We will be using percentages for the next 6-8 weeks.

WOD: 

3 rounds for time of:

50 Double Unders

25 AbMat Sit-ups

15 Strict Chest To Bar Pull-ups

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Thursday July 6, 2017

Posted on Jul 5, 2017 | 0 comments

 Thanks to everyone who has offered to help with meals!  I have 2 openings left…July 12 & 13.  Anything would be appreciated.

Starting tomorrow (Friday) we will be starting the Bench Press/Deadlift cycle.  We will be benching on Fridays and Deadlifting on Mondays.  We will start by finding a 3 rep max.

WOD 1:

3 Rounds:

25 Calorie Bike

25 Calorie Row

200m Prowler Push (empty)

*Rest 3:00 between rounds

 

WOD 2:

10 Rounds

5 Toes to Bar (strict if possible)

6 Kettlebell Swings 70#/53#

7 Burpees to a #45 plate

 

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Wednesday July 5, 2017

Posted on Jul 4, 2017 | 0 comments

Regular schedule today.

We still need meals for Tim and Jackie for July 9, 11, 12, 13, 14.  Text or email Jamie if you can help!

Strength:

Front Squat

2-2-2-2-2

WOD:

5 rounds for time of:

20 Front Rack Lunge, 135/95 lbs

25 Row Calories

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Tuesday July 4, 2017

Posted on Jul 3, 2017 | 0 comments

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Class Times are 7:30am & 9am

WOD:

The Seven

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

7 Rounds for Time

7 Handstand Push Ups

7 Thursters 135#/95#

7 Knees to Elbow

7 Deadlift 245#/165#

7 Burpees

7 Kettlebell Swings 70#/53#

7 Pull Ups

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