Thursday December 28, 2017

Posted on Dec 27, 2017 | 0 comments

Schedule for the rest of the year:

Dec. 29 & 30 – Regular Hours

Closed Monday January 1, 2018

Regular Schedule resumes Tuesday Jan 2, 2018

WOD 1:

*Courtesy of CrossFit Linchpin

For time:

20/15 Calories, Assault Bike

10 Ring Dips

20 D-ball Cleans, 100/70

10 Ring Dips

20/15 Calories, Assault Bike

*Rest 10 minutes & Repeat.

 

WOD 2:

3 Rounds for Time

20 Cal Assault Bike

20 Handstand Push Ups

10 Squat Cleans 155/105

 

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Wednesday December 27, 2017

Posted on Dec 26, 2017 | 0 comments

Hope you all had a wonderful Christmas! Now it is time to commit and get after it!  Don’t wait until the new year…do it now and you will be days ahead!  Don’t worry about where you are in your fitness journey, come in, get it done and have some fun.

WOD:

Complete as many rounds and reps as possible in 4 minutes of:

400 meter run

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:

400 meter run

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rest exactly 3 minutes, and then . . .

Complete for time

400 meter run

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

 

 

 

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Tuesday December 26, 2017

Posted on Dec 25, 2017 | 0 comments

Closed

Regular Class Schedule will resume December 27, 2017

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Saturday December 23, 2017

Posted on Dec 22, 2017 | 0 comments

Class – 8:30 am Only!

Brunch To Follow – approx. 10am

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Friday December 22, 2017

Posted on Dec 21, 2017 | 0 comments

Our Holiday Hours will be as follows:

Saturday December 23rd:  8:30am CrossFit Class – 12 Days of Christmas and Brunch to immediately follow! Everything will be provided at the potluck, just bring yourself!

No Open Gym -Dec 23rd.  Sorry for any inconvenience 

Monday December 25th: Closed

Tuesday December 26th: Closed

Wednesday December 27th, we will resume a regular schedule

Monday January 1st, 2018: Closed

Strength:

EMOM – 10 Min

2 Hang Power Snatch

*Build in weight over the 10 min to a heavy double for the day

WOD:

50-40-30-20-10

Single Arm DB Snatch 40#/30#

Double Unders

Ab Mat Sit Ups

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Thursday December 21, 2017

Posted on Dec 20, 2017 | 0 comments

Our Holiday Hours will be as follows:

Saturday December 23rd:  8:30am CrossFit Class – 12 Days of Christmas and Brunch to immediately follow! Everything will be provided at the potluck, just bring yourself!

No Open Gym -Dec 23rd.  Sorry for any inconvenience 

Monday December 25th: Closed

Tuesday December 26th: Closed

Wednesday December 27th, we will resume a regular schedule

Monday January 1st, 2018: Closed

WOD 1:

20 Min AMRAP

10 Overhead Walking Lunge Steps w/plate 45#/35#

10 Ground to Overhead w/plate

20 Lateral Plate Hops

200 m Row

 

WOD 2:

5 Rounds for Max reps

1 Min Cal Assault Bike

1 Min Single Arm DB Snatch

1 Min Kipping Handstand Push Ups

1 Min Rest

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Wednesday December 20, 2017

Posted on Dec 19, 2017 | 0 comments

Our Holiday Hours will be as follows:

Saturday December 23rd:  8:30am CrossFit Class – 12 Days of Christmas and Brunch to immediately follow! Everything will be provided at the potluck, just bring yourself!

No Open Gym -Dec 23rd.  Sorry for any inconvenience 

Monday December 25th: Closed

Tuesday December 26th: Closed

Wednesday December 27th, we will resume a regular schedule

Monday January 1st, 2018: Closed

WOD:

5 Rounds, Every 4:00:

30 Air Squats

20/15 Calorie Row

7 Power Clean and Jerks (135/95)

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