Monday March 6, 2017

Posted on Mar 5, 2017 | 0 comments

17.2 has almost come to an end!  Be sure to submit your scores by 5pm! 

Strength:

In 20 Min find your 3 RM Thruster

WOD:

4 Rounds for Time

400 m Run

18 Deadlifts 185#/125#

*Goal 12 Min.

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Sunday March 5, 2017

Posted on Mar 4, 2017 | 0 comments

Open Gym 9am – 11am

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Saturday March 4, 2017

Posted on Mar 3, 2017 | 0 comments

Open Gym 7am-9am

CrossFit 9am-10am

**If you are planning on doing 17.2 during open gym, you MUST me done BY 9am.  This takes up a lot of space and will be hard to navigate with a class going on.

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Friday March 3, 2017

Posted on Mar 2, 2017 | 0 comments

Friday Night Throwdown TONIGHT @ 5:30pm!  Heats will start at 6:pm.

WOD:

Open Workout 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

M – 50# DB

F – 35# DB

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Thursday March 2, 2017

Posted on Mar 1, 2017 | 0 comments

17.2 Announcement will be tonight at 5pm!  Who is ready?

Another reminder…summer is just around the corner.  Staying consistent at the gym and eating a clean diet with fresh food will help you get ready for summer and keep your body fuel for your training.  If you have any questions or are struggling with this, ask a trainer for help!

WOD:

Run 1 Mile

Bike 3 Miles

Row 2000 m

Post WOD:

3 Rounds

25 Weighted Sit Ups

15 Hip Extensions

30 Sec. Side Plank (30 L, 30 R)

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Wednesday March 1, 2017

Posted on Feb 28, 2017 | 0 comments

Strength:

In 20 Min find your

5 RM Strict Press

then

3 RM Push Press

WOD:

3 Rounds for Time

10 Hang Squat Cleans 155#/105#

15 Burpees

*Goal Sub 10 Min.

 

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Tuesday February 28, 2017

Posted on Feb 27, 2017 | 0 comments

Due to some website complications you are still able to post your 17.1 score until February 28th @ 5pm.  If you did not get your score submitted there is still time!  Hope everyone had fun participating and 17.2 will be released in just 2 short days. 

Strength:

5 x 1

Snatch Balance + Overhead Squat

WOD:

3 Rounds

400 m Run

20 Push Ups

20 Overhead Squats 95#/65#

 

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