Saturday, 1-17-15

Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp     Thanksgiving with the girls For Time – “Angie’s” House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats “Helen’s” House 400 meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups “Fran’s” House 21 Thrusters (95/65) “Nancy’s” House 400 meter Run…

Strength/Skill – Deadlifts 5-5-5-5-5 “Karen” For Time: 150 Wall Balls… For those who want more afterwards, start Karen with only 12 minutes to complete the the WOD Karen plus IMMEDIATELY continue with 90 D/U’s and 30 muscle-ups.. This is 2013 CrossFit Games WOD 13.3!!

Deadlifts 6X3 @72.5% 20 min AMRAP 50′ Walking Lunge – Double KB Front Rack 53/35 25 T2B 50′ Sled Push 90/45 25 Hand Release Pushups

Warm up: 3rds at easy pace 5 Push up 10 squats 7 Box Jumps 10 DB Push Press With a partner complete: 100 Man Makers 50/35 *While partner A is doing manmakers, partner B will be doing box jump overs 24″/20″* * EMOM partners switch* *Your scores will be time for completition and amount of…

Memorial Day Hours: 7,8 & 9AM. No PM classes. We will be offering a 4 week Squat Strength Program in June. If interested, please see Matt or Mariana. The cost will be $35.00 for programming specifically geared for you. Please keep in mind you will be squatting 4X per week, some of those sessions taking…

2 rounds for time of: 35 Double-unders 35 Back extensions 35 Box jump, 20 in. box 35 Sit-ups 75 ft. Walking lunge 35 Burpees