Saturday, 11-16-19
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.
27-21-15-9 reps for time:
Calorie Assault Bike
Toes to Bar
DB Push Press 50/35
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.
27-21-15-9 reps for time:
Calorie Assault Bike
Toes to Bar
DB Push Press 50/35
Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Power Clean 70%x3 75%x3 80%x2 85%x2 2RM 15 Min A.M.R.A.P. 1 Wall Climb 7…
27 Min EMOM: Min 1 – 8 HR Push Up Min 2 – 15 Wall Balls Min 3 – 10 Strict Pull Ups 12 Min to build to a heavy 3 Thruster
Crossfit Open WOD 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete…
Strength : Front Squat 3×3 @ 85% WOD: 20 Min AMRAP- 10 Push Press 115/85 10 KBS 53/35 10 Box Jumps 24″/20″ *Scale as needed*
REMINDER: NO CROSSFIT KIDS CLASSES NEXT WEEK BLAKE U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by…
“Nate” AMRAP 20: 2 Ring Muscle-Ups 4 Handstand Pushups 8 Kettlebell Swings (70/53) Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.