Wednesday November 30, 2016

Posted on Nov 29, 2016 | 0 comments

WOD:

30 Min EMOM

Min 1: 8 Front Squats 105#/70#

Min 2: 8 Power Cleans 105#/70#

Min 3: 8 Push Jerks 105#/70#

Rx+ 135#/95#

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Tuesday November 29, 2016

Posted on Nov 28, 2016 | 0 comments

Saturday December 3rd is Santa SmackDown!  There will be NO Open Gym or Class.  Sorry for any inconvenience.

If you are helping with Santa Smackdown, please be at the gym by 8:15am.  We will have a short judges meeting and I can answer any question you may have.  The athlete briefing will be at 8:30and it would be good for all the judges to sit in on that also.

WOD:

5 Rounds for Time

10 DB Squat Snatch 45#/30#

20  Cal Assault Bike

40 Double Unders

Post WOD:

3 Rounds not for Time

10 Push Ups

20 AB Mat Sit Ups

**Rx + WOD posted in gym

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Monday November 28, 2016

Posted on Nov 27, 2016 | 0 comments

Hope everyone had a great Thanksgiving!  Time to get back at it!  Don’t let that busy schedule throw you off track!

Saturday December 3rd is Santa SmackDown!  There will be NO Open Gym or Class.  Sorry for any inconvenience.

If you are helping with Santa Smackdown, please be at the gym by 8:15am.  We will have a short judges meeting and I can answer any question you may have.  The athlete briefing will be at 8:30and it would be good for all the judges to sit in on that also.

 Strength:

Snatch Balance + Overhead Squat

5 x 1

WOD:

For Time

10 Rounds

12 Burpees

12 Pull Ups

Goal 15 Min

**Cap 20 Min – Scale as needed

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Friday November 25, 2016

Posted on Nov 25, 2016 | 0 comments

Open Gym 8am – 12pm

If you are not sure about what to do…we will have a couple of WOD’s posted in the gym for you to choose from.

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Thursday November 24, 2016

Posted on Nov 23, 2016 | 0 comments

thanksgiving

Class Times are 7:30am & 9am

WOD will be posted in the gym.

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Wednesday November, 23, 2016

Posted on Nov 22, 2016 | 0 comments

Schedule for this week…

Wed. – All Class times will remain the same

Thursday – 7:30am & 9am Only

Friday – Open Gym 8am-12pm

Saturday – Open Gym 8am – 9am 

                     CrossFit Class 9am

Strength:

Clean

1-1-1-1-1

WOD:

21 Min EMOM

Min 1: 10/8 Cal on Assault Bike

Min 2: 10 Handstand Push Ups

Min 3: 8 DB Box Step Ups 45#/30#  24″/20″

 

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Tuesday November 22, 2016

Posted on Nov 21, 2016 | 0 comments

Schedule for this week…

Tues.,Wed. – All Class times will remain the same

Thursday – 7:30am & 9am Only

Friday – Open Gym 8am-12pm

Saturday – Open Gym 8am – 9am 

                     CrossFit Class 9am

AMRAP 12 Min

60 Cal Row

50 Kettlebell Swings 53#/35#

40 Toes to Bar

30 Thrusters 95#/#65

20 Bar Facing Burpees

Rest 5 Min

10 Min EMOM

5/3 Strict Ring Dips

30 Double Unders

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