Tuesday May 22, 2018

Posted on May 21, 2018 | 0 comments

Regional Weekend hours will be as follows so please plan ahead:

Thursday May 24th – Regular Schedule

Friday May 25th – 5am-7am, 4pm-6pm Open gym

Saturday May 26th – Closed

Sunday May 27th – Closed

Monday May 28th (Memorial Day) 8am Class Only and YES we will be doing Murph!

 

Skill:

4 rounds not for time

4 Turkish Get Ups (2/side)

8- Ring Rows (advanced athletes elevate feet)

12 – Single Leg Squats (pistols)

WOD:

10-9-8-7-6-5-4-3-2-1:

Power Clean and Jerks (115/80)

30 Double Unders After Each Set

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Monday May 21, 2018

Posted on May 20, 2018 | 0 comments

Regional Weekend hours will be as follows so please plan ahead:

Thursday May 24th – Regular Schedule

Friday May 25th – 5am-7am, 4pm-6pm Open gym

Saturday May 26th – Closed

Sunday May 27th – Closed

Monday May 28th (Memorial Day) 8am Class Only and YES we will be doing Murph!

WOD:

“Helton”

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

3 rounds for time

Run 800 meters

30 dumbbell squat cleans 50/35

30 burpees

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Saturday May 19, 2018

Posted on May 18, 2018 | 0 comments

Open Gym 7:30-8:30am

CrossFit Class 8:30am

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Friday May 18, 2018

Posted on May 17, 2018 | 0 comments

Regional Weekend hours will be as follows so please plan ahead:

Thursday May 24th – Regular Schedule

Friday May 25th – 5am-7am, 4pm-6pm Open gym

Saturday May 26th – Closed

Sunday May 27th – Closed

Monday May 28th (Memorial Day) 8am Class Only and YES we will be doing Murph!

Strength:

Hang Power Snatch

3-3-3

In 20 min work up to about 80% then perform the 3×3 at that weight.

WOD:

Complete as many rounds as possible in 11 mins of:

9 Wall Balls, 20/14 lbs

3 Power Snatches, 135/95 lbs

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Thursday May 17, 2018

Posted on May 16, 2018 | 0 comments

Regional Weekend hours will be as follows so please plan ahead:

Thursday May 24th – Regular Schedule

Friday May 25th – 5am-7am, 4pm-6pm Open gym

Saturday May 26th – Closed

Sunday May 27th – Closed

Monday May 28th (Memorial Day) 8am Class Only and YES we will be doing Murph!

WOD 1:

30 Minute AMRAP:

5 Deadlifts (225/155#)

10 Bar Facing Burpees

15 Calorie Row

20 Single Arm Push Press [10 each arm] (30/20#)

:25 Side Plank [each side]

WOD 2:

5 Rounds, On the 4:00:

30 Air Squats

20/14 Calorie Row

10 Lateral Burpees over Rower

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Wednesday May 16, 2018

Posted on May 15, 2018 | 0 comments

Regional Weekend hours will be as follows so please plan ahead:

Thursday May 24th – Regular Schedule

Friday May 25th – 5am-7am, 4pm-6pm Open Gym

Saturday May 26th – Closed

Sunday May 27th – Closed

Monday May 28th (Memorial Day) 8am Class Only and YES we will be doing Murph!

Skill:

EMOM 12 Min (alternating)

Odd: 5 Strict Ring Dips

Even: 40 Double Unders

WOD:

2 rounds for time of:

Run, 800 m

50 DB Thrusters 35#/25#

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Tuesday May 15, 2018

Posted on May 14, 2018 | 0 comments

Regional Weekend hours will be as follows so please plan ahead:

Thursday May 24th – Regular Schedule

Friday May 25th – 5am-7am, 4pm-6pm Open gym

Saturday May 26th – Closed

Sunday May 27th – Closed

Monday May 28th (Memorial Day) 8am Class Only and YES we will be doing Murph!

Strength:

In 20 Min work up to a heavy set of:

1 Hang Power Clean + 1 Hang Clean + 1 Front Squat

WOD:

9 Min AMRAP

3 Power Cleans 185/135

6 Box Jump Overs 24/20

9 Toes to Bar

 

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