Wednesday September 27, 2017

Posted on Sep 26, 2017 | 0 comments

Save the Date!  Friday November 3, we will have the 2nd annual Beer Mile/ CornHole/ Spike Ball Potluck!  Put it on your calendar. 

WOD:

5 rounds for time of:

200 m Run

21 Burpees

15 Toes to Bar

9 Deadlifts 225/155#

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Tuesday September 26, 2017

Posted on Sep 25, 2017 | 0 comments

Save the Date!  Friday November 3, we will have the 2nd annual Beer Mile/ CornHole/ Spike Ball Potluck!  Put it on your calendar. 

Strength:

Back Squat

In 30 min, find your 3 RM Back Squat

WOD:

1 minute of double-unders

1 minute of alt. dumbbell snatches

2 minutes of double-unders

2 minutes of alt. dumbbell snatches

3 minutes of double-unders

3 minutes of alt. dumbbell snatches

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Monday September 25, 2017

Posted on Sep 24, 2017 | 0 comments

Thank you to all of you that participated/donated in this years Lift Up Autism Fundraiser!!!  We had a great turnout.  Let’s keep some of that momentum going this week!  

Tomorrow we will be testing our Back Squat 3 rep max.  We will begin a squat cycle next week (10/3).

 

WOD:
5 rounds for reps of:

1 minute of box jumps, 24-in. box

1 minute of wall-ball shots, 20-lb. ball

1 minute of rowing (calories)

Rest 1 minute

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Saturday September 23, 2017

Posted on Sep 22, 2017 | 0 comments

Open Gym 7 am – 8:30 am

Lift Up Autism WOD 9 am – 12 pm

5 Min AMRAP

4 Power Cleans 155#/105#

24 Double Unders

10 Pull Ups

**There are no regular CrossFit Classes**

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Friday September 22, 2017

Posted on Sep 21, 2017 | 0 comments

Lift Up Autism is Tomorrow, Saturday September 23rd.  We will Start heats at 9am.  It is only a 5 min WOD and it is not to late to sign up.  There will be NO Regular CrossFit Class.

WOD:

Hang Squat Snatch

3-3-3-3-3-3

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Thursday September 21, 2017

Posted on Sep 20, 2017 | 0 comments

WOD 1:

30/25 Calorie bike

40 Kettlebell swings 53#/35#

50 Pull-ups

60 Burpees

50 Pull-ups

40 Kettlebell swings 53#/35#

30/25 Calorie bike

WOD 2:

EMOM – 15 Min

10 Kettlebell Swings 53#/35#

7 Goblet Squats w/KB

5 Box Jumps 24/20

*all movements are to be done within the minute

 

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Wednesday September 20, 2017

Posted on Sep 19, 2017 | 0 comments

Lift Up Autism is this Saturday!  

Schedule for Saturday is as follows:

Open Gym 7-8:30am 

Lift Up Autism WOD will begin at 9 am Sign up now…it’s not to late!

 

WOD:

20 Min AMRAP

400 m Run

20 GHD Sit Ups

400 m Run

10 Deadlifts 225#/155#

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