Please do not leave your wallets or handbags in your cars!!!!
Christmas Party Saturday at 7PM. Please let me know if you are coming. Pot Luck. Please bring a dish and whatever you will be drinking.
GYM WILL BE CLOSED SUNDAY!
Strength: Bench Press 6X3 @ 75-85%
18 min EMOM
Minute 1 – 7-10 Front Squats (70%)
Minute 2 – 50 Double-Unders
Minute 3 – 7-12 Strict Chest-to-Bar Pull-Ups
Strength/Skill -Build to a heavy set of 1 clean +3 front squats. For time: 15-ft. rope climbs, 5 ascents 100-meter walking lunge 50 ring dips 100-meter walking lunge 10 muscle-ups
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: 18 min EMOM Min 1: 10 T2B Min 2: 5 Squat Cleans Min 3: 10 floor Presses Open Wod 13.2 10 Min AMRAP 5 S2O 115/75 10 Deadlifts 115/75 15 Box Jumps 24/20
Join us on Saturday, Oct. 17th, for a Snatch Seminar at CrossFit Kryptonite !! Work with USAW certified coaches, JP Nicoletta and Vanessa Nicoletta. $40.00 covers 3 hours of hands on coaching, beginner and advanced lifters are welcome!! Must sign up in advance.THERE WILL BE NO 9 and 10AM CLASSES! Strength- 15 Min to establish…
Strength – Deadlift 5-5-5-5-5 W.O.D. – 2 rounds for time: 100 Air Squats 20 Push Jerks (135/95 125/85 115/75) For 15 mins, (ON THE CLOCK) work on your weakness. We will start together.
Strength/Skill – Pistols 3×10 A.M.R.A.P. 12 mins. 5 – Hang Power Snatch 95/65 10 – Push Press 95/65 15 – Front Squat 95/65
Skill – Pistols CROSSFIT WOD: 20 min AMRAP: 5 ring pushups 10 OHS 95/65 15 Kb swings 55/35