Wednesday 12-30-15
New Year’s Eve Hours: 6,7 and 8 AM….no PM classes.
Closed New Year’s Day!!!
WOD
10 RFT:
3 TGU 53/35 KB
5 DB Thruster 35/20
7 T2B
Strength
7×2 Squat Snatch
Working technique here
New Year’s Eve Hours: 6,7 and 8 AM….no PM classes.
Closed New Year’s Day!!!
WOD
10 RFT:
3 TGU 53/35 KB
5 DB Thruster 35/20
7 T2B
Strength
7×2 Squat Snatch
Working technique here
3 Person Partner WOD this Sunday….must sign up with partners. No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games. 6 Rounds: Every 6 min Complete: 10 thrusters 95/65 20 Burpee Box Jump Overs 24″/20″ 30 Wall Balls 20/14 40′ Plate Push 45/25 *Rest with Remaining time…
Strength/Skill – Deadlift find your 1 RM 10-9-8-7-6-5-4-3-2-1 shoulder 2 overhead (135/95) 1-2-3-4-5-6-7-8-9-10 toes-2-bar
25 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s For time – 150 D/U 3:1 75 Thruster 75/55 150 D/U *12 min Cap*
Strength/Skill:weighted push ups 5×3 25 KB swings 70/53 500m run 50 C2B Pull Ups 500m row 25 wall balls 20/14 500m run 50 D/Us
Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:) We will be closed Sunday the 17th. Strength: Every 1:30 for 9min (6 sets) 3 Power Snatch + 2 Hang Sq. Snatch Start @ 40% 1RM Sq. Snatch and build Weighted Push Up 5×5…
Holiday schedule: July 4th and 5th : 7,8,9 am only! 1776 WOD For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Ball Slams (30/20 lb) Dumbbell Push Press (45/35 lb) As a team, complete…