Friday, 9-16-16
Strength
Work up to a heavy triple power snatch
You pick :
Cindy (20 Min AMRAP)
5 Pull up
10 Push Up
15 Air Squats
OR…
Mary (20 Min AMRAP)
5 Handstand push-ups
10 1-legged squats
15 Pull-ups
Strength
Work up to a heavy triple power snatch
You pick :
Cindy (20 Min AMRAP)
5 Pull up
10 Push Up
15 Air Squats
OR…
Mary (20 Min AMRAP)
5 Handstand push-ups
10 1-legged squats
15 Pull-ups
ROMWOD @7PM Come watch the Open announcement at 8PM. Skill: HSPU practice 5 rounds for max reps :30 of work at each station, no rest between movements Pushups Box jumps (24/20″) Snatches (75/55#) Wall Balls :30 rest
Strength/Skill: Box Jump Practice Video on Box Jump Efficiency 18min AMRAP 9 Toes to bar 12 Push presses 115/85 15 Box jumps 24/20
CrossFit Kids cancelled for Sunday. Coach Katie will reschedule classes. If you do not shovel today don’t feel bad. When you come to the gym, we can make up for it with this…..
9 min E3MOM Back Squat 3×10 @ 45,50,55% of 1RM 3 FT: 30 Wallballs 20/14 30 Box Jumps 24/20 30 SDHP 75/55 30 S2OH 75/55 30/21 Calorie Row *21 min Cap*
Please read a great article about member Kevin Pollacks amazing journey 15 Min AMRAP 35 Double Unders (70 single unders) 15 Toes to Bar 10 Back Rack Step – Ups 95/65 20/20 8 am Class Tuesday morning only. Closed Christmas Day No 5am class on Thursday. AM classes are 6 and 7 only. Regular PM…
Please be advised, due to a septic problem, classes will be cancelled until further notice. Please spread the word. Thanks