Thursday 6 am only no PM Classes
Friday 6,7& 8am only no PM Classes
Vin, Kayla and Garrett looking very happy…….because they are ready to row!!!!
Coach Nichols blowing out pull-ups!!!!!
Strength/Skill – Hang Power Cleans 2-2-2-2-2
10-9-8-7-6-5-4-3-2-1
Power Cleans 155/105
TGU’S 53/35
CrossFit Kryptonite
W.O.D. “Whitten” Five rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based…
Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us 😭. Let’s celebrate her new endeavor!!! Strength: Back Squat 1×10 Empty Bar 1×10 @50% 1×10@ 60% 2×10@ 70% For time: 9-15-21-27 Sq. Cleans 95/65…
Saturday @11AM: Going away breakfast for Coach Nate and Jenn. Strength: Back Squat 8@60% 6@70% 6@80% 4@85% 4@87.5% 10@50% *Not a typo* 6RFT: 12 Thruster 75/55 10 Front Rack Lunge 75/55 8 Power Snatch 75/55 *15 min time Cap
Strength: Box Squats 4X5 20 min Ascending ladder 1 Deadlift 315/225 1 Ring Push up (scale push up) 1 C2B 1 HSPU (scale push Press) 100 M RUN to fire hydrant and back CONTINUE INCREASING REPS BY 1 UNTIL TIME RUNS OUT. RUN DISTANCE STAYS THE SAME.
Crossfit Open WOD 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete…
Stretch class with Doug Wednesday July 31st at 8am. 24 min EMOM 1- 15 Hollow Rock 2- 20 Wall Ball 20/14 3- 2 Sq. Snatch @ 75% 1 RM Bodybuilding 4×10 Bicep Curl 4×10 banded tricep Pull Down 4 sets of 21’s 4×10 French Press