Wednesday, 12-2-15
Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple.
Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!!
HEE HEE HEE
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Wednesday, 1-23-13
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There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Strength/Skill: Squat Clean Thruster- find your 3RM (Mark in your folders) 4 rounds for total working time of: 7 C2B Pull-ups 7 Ring Dips 15 KBS 32/24kg (53/35 50 Double-Unders Rest 1:1 (whatever your time is per round, you rest that amount…
Wednesday, 11-6-19
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Our very first WOD on our website 9 years ago Complete as many rounds as possible in 12 minutes of: 35 pound dumbbell Thruster, 9 reps 15 ft Rope Climb, 1 ascent *BRING SHIN PROTECTION* Every 90 sec x 8 3 Sumo Deadlifts
Thursday, 9-29-11
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Strength/Skill – Weighted Push-up 5-5-5-5 21, 18, 15, 12, 9, 6 Power Cleans 115/85 Front Squat 115/85 Box Jump 24/20
Wednesday, 4/6/11
Byadmin
W.O.D. – 3 R.F.T. 400m Run 15 Hang D.B. Squat Cleans 30 Double Unders The power of the mind, practice and the human body. The human body is a powerful machine, when you set your mind to using it. Imagine the confidence, control and practice those humans needed in order to perform such feats. When…
Wednesday, 11-23-16
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Closed Thanksgiving. Friday 9 and 10am classes only! Strength: Weighted pull ups 8X3 Partner WOD 5 Rounds each 21 Weighted Sit Ups 45/35- Partner Plank Hold 7 Deadlift 225/185 Partner Rests 5 Hang Power Clean 155/115. Partner KB Hold in the front rack position.
Saturday, 8-25-18
Byadmin
For time: 200m Run 100 D/U 50 Deadlifts 115/85 25 Burpee Bar M/U (Burpee C2b/pull up) 50 Deadlifts 100 D/U 200m Run *40 min cap*