Saturday July 21, 2018

Posted on Jul 20, 2018 | 0 comments

Open Gym 7:30-8:30am

CrossFit 8:30am

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Friday July 20, 2018

Posted on Jul 19, 2018 | 0 comments

WOD:

“Helen”

3 Rounds For Time:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-ups

Post WOD:

Tabata DBall Bear Hug Hold

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Thursday July 19, 2018

Posted on Jul 18, 2018 | 0 comments

Friday July 20, 2018…FREE FRIEND FRIDAY!(TOMORROW)  Bring a friend with you to workout!  No CrossFit experience necessary…everyone is welcome. Just come and have some fun.

WOD 1:

5 Rounds for Time

200 m Row

50 Double Unders

 

WOD 2:

Every 2 minutes, for 30 minutes (5 sets):

Station 1 – 40/30 Calories of Rowing

Station 2 – 50-Foot Walking Lunges with KB/DB Farmer’s Carry (heavy)

Station 3 – 20/15 Calories of Assault Bike (or 300 Meter Run)

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Wednesday July 18, 2018

Posted on Jul 17, 2018 | 0 comments

Friday July 20, 2018…FREE FRIEND FRIDAY!  Bring a friend with you to workout!  No CrossFit experience necessary…everyone is welcome. Just come and have some fun.

WOD:

“Hall”

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

5 rounds for time of:

3 Cleans, 225/155 lbs

Run, 200 m

20 Alternating Kettlebell Snatch, 53/35

Rest 2 mins

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Tuesday July 17, 2018

Posted on Jul 16, 2018 | 0 comments

BringAFriend

Friday July 20, 2018…FREE FRIEND FRIDAY!  Bring a friend with you to workout!  No CrossFit experience necessary…everyone is welcome.

WOD:

3 x Prowler Sprint 200 ft.

–GO FAST!

3 x Reverse Sled Drag, 100 ft

– GO HEAVY!

Post WOD:

3 Rounds

Weighted Plank Hold :45 sec

100 m Farmer Carry

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Monday July 16, 2018

Posted on Jul 15, 2018 | 0 comments

Skill:

EMOM 10 Min

Odd: Max Effort Toes to Bar

Even: Max Effort Strict HSPU

WOD:

100 Hang Squat Clean Thruster 75/55

*5 Burpees EMOM

 

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Friday July 13, 2018

Posted on Jul 12, 2018 | 0 comments

WOD:

4 Rounds

200 m Run

20 Single Arm DB Snatch (10 per side)

20 Front rack walking lunge steps

20 GHD Sit Ups

*2 min rest between rounds*

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