Saturday November 25, 2017

Posted on Nov 24, 2017 | 0 comments

Open Gym 7-8:30 am

CrossFit Class 8:30am

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Friday November 24, 2017

Posted on Nov 23, 2017 | 0 comments

Open Gym Today

8am – 12pm

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Thursday November 23, 2017

Posted on Nov 22, 2017 | 0 comments

Happy Thanksgiving!

Class time is 8:00 am Only!

*No open gym today*

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Wednesday November 22, 2017

Posted on Nov 21, 2017 | 0 comments

The schedule for this week and the weekend will be as follows:

Wednesday (11/22) Regular Schedule

Thursday, November 23 (Thanksgiving Day) CrossFit Class: 8AM Only (No Open Gym)

Friday, November 24 – 8AM – 12PM Open Gym

Saturday, November 25 – 7-8:30AM Open Gym, 8:30AM CrossFit Class

It has been very busy at the gym in the afternoons (this is a good thing), unfortunately we will no longer be able to accommodate clients doing their own programming during afternoon/evening classes.  Feel free to come to any of our open gym times to work on skills, get in some extra work, or do separate programming.

Our Open Gym schedule is as follows:

M – 6:30-8pm

W – 6:30-8pm

Thursday 5am-10am, 4pm-6pm

Sat – 7am-8:30am

Thanks for your cooperation and understanding!

 

WOD:

“Gwen”

Clean and jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul.

No dumping.

Use same load for each set.

Rest as needed between sets.

Score will be the weight used, tiebreaker will be the time completed.

Post WOD:

Surprise

 

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Tuesday November 21, 2017

Posted on Nov 20, 2017 | 0 comments

The schedule for this week and the weekend will be as follows:

Tuesday (11/21)- Wednesday (11/22) Regular Schedule

Thursday, November 23 (Thanksgiving Day) CrossFit Class: 8AM Only (No Open Gym)

Friday, November 24 – 8AM – 12PM Open Gym

Saturday, November 25 – 7-8:30AM Open Gym, 8:30AM CrossFit Class

It has been very busy at the gym in the afternoons (this is a good thing), unfortunately we will no longer be able to accommodate clients doing their own programming during afternoon/evening classes.  Feel free to come to any of our open gym times to work on skills, get in some extra work, or do separate programming.

Our Open Gym schedule is as follows:

M – 6:30-8pm

W – 6:30-8pm

Thursday 5am-10am, 4pm-6pm

Sat – 7am-8:30am

Thanks for your cooperation and understanding!

 

Back Squat

Set 1 – 5 @ 45%

Set 2 – 5@ 50%

Set 3 – 5 @ 55%

Set 4 – 5 @ 55%

Set 5 – 7+ @ 65%

Kettlebell Glute Bridge x 40

WOD:

15 Min AMRAP

10 Cal Assault Bike

15 Hand Release Push Ups

20 Alt. Single leg squats

 

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Monday November 20, 2017

Posted on Nov 19, 2017 | 0 comments

The schedule for this week and the weekend will be as follows:

Monday (11/20)- Wednesday (11/22) Regular Schedule

Thursday, November 23 (Thanksgiving Day) CrossFit Class: 8AM Only (No Open Gym)

Friday, November 24 – 8AM – 12PM Open Gym

Saturday, November 25 – 7-8:30AM Open Gym, 8:30AM CrossFit Class

It has been very busy at the gym in the afternoons (this is a good thing), unfortunately we will no longer be able to accommodate clients doing their own programming during afternoon/evening classes.  Feel free to come to any of our open gym times to work on skills, get in some extra work, or do seperate programming.

Our Open Gym schedule is as follows:

M – 6:30-8pm

W – 6:30-8pm

Thursday 5am-10am, 4pm-6pm

Sat – 7am-8:30am

Thanks for your cooperation and understanding!

WOD:

Courtesy of CrossFit Linchpin

30 Min AMRAP

800 m Run

20 Burpee Box Jumps 24/20

 

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Saturday November 18, 2017

Posted on Nov 17, 2017 | 0 comments

The schedule for this week and the weekend will be as follows:

Monday (11/20)- Wednesday (11/22) Regular Schedule

Thursday, November 23 (Thanksgiving Day) CrossFit Class: 8AM Only (No Open Gym)

Friday, November 24 – 8AM – 12PM Open Gym

Saturday, November 25 – 7-8:30AM Open Gym, 8:30AM CrossFit Class

 

TODAY:

7-8:30 Open Gym

8:30 CrossFit Class

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