Saturday, 6-16-12

WOD @ Bottom of Page Details ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit to a diet…

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…..

August 1st is 31 Heroes @ 9AM. August 15th is Competition against CossFit Impervious @ 9AM. “Fran” 21-15-9 Thruster 95/65 Pull Up Work up to 80% of 1RM push jerk then .. EMOM for 6 min- 1 Push Jerk + 1 Split Jerk @ 80% (PJ)

Closed Thanksgiving. Friday 8 and 9 am only.   Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.     Back Squats 15 Min to work up to a heavy 3 12 Min AMRAP 10 OHS 115/80 2 MM 50/35 10 Floor…

Reminder:No Saturday classes. We will be at the fall Throwdown in Ct. Strength/Skill – Push Press 3RM 3 R.F.T. 5 – Shoulder Rolls 10 – Back Squats 225/185 15 – Knees to elbow 20 – D/U’s

Strength/Skill – Hang Squat Snatch 5 R.F.T. 5 Hang Squat Snatch 95/65 10 Burpee Box Jumps 24/20 15 Toes Through Rings CrossFit Kryptonite