There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!!
Strength/Skill – Snatch Grip Deads 3 rep max
AMRAP in 10 minutes:
5 Squat Clean 95/65
5 Push Press 95/65
Rest3 MINS>
2 Min A.M.R.A.P. of Burpee bar touches (Rogue Rack)
Strength/Skill – Hang Snatch + Snatch x 5 As many rounds as possible in 15 minutes: 1 Rope climb 10 Push-ups 15 Box jumps, 24″(20″)
Please support our military. Still time to donate!!!! U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, 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…
AMRAP 5 of Thrusters: 25 reps at 95/65 25 reps at 115/80 AMRAP at 135/95 3 min Rest AMRAP 5 of Hang Power Clean: 25 reps at 135/95 25 reps at 155/105 AMRAP at 185/135 3 min Rest AMRAP 5 of Dead Lift: 25 reps at 185/135 25 reps at 225/155 AMRAP at 275/185 *Scale…
John Donohue, Sue’s husband, passed away 10-17-17. 🙁 The services will be had at Sinnickson’s Funeral Home today from 2-4 and 7-9. Mass is on Friday @10am at St John’s Teams of 2 – 100 Air Squats 10 Burpee Pull Up ( 5 ring MU) 75 Air Squats 20 Burpee Pull Up (10 Ring MU)…
Please make sure you reserve your spot for the Jolly 51 on May 12th. Mandatory donation is $20.00. JC’s that night…. E2MOM for 12 min 3 Tempo Back Squat + 1 Back Squat tempo= 42X2 *4 second descend, 2 second at bottom, explode up, 2 second hold at top* (The 2 second hold at…
Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp 12 min Alt EMOM: Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 72% of 1RM Front Squat (Both Lifts) 18 min AMRAP 10 Ring Dips 20 DB Snatch 50/35 30 Walking Lunges (no weight)…