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 Presses 115/80
NO 8AM CLASS THIS SATURDAY!!! 7RFT 7 Power Snatches 135/95 7 Inverted Burpees 10min EMOM Increasing weight ONLY if your form is GOOD!!!! 1 Snatch Grip Push Press 1 OHS 1 Snatch Balance
We ordered more plates boxes and bands!!! Strength/Skill – Snatch High Pulls 60×2, 65×2, 70×2, 75x3x2, 80x3x2 21-15-9 Overhead Squats 135/95 Weighted D.B. Ab-Mat S/U’s 40/20 (D.B.touches chin for entire movement)
BRING APPROPRIATE CLOTHING, WE ARE RUNNING TODAY. W.O.D. – 5 RFT Run 400 m 30 D/U’s or 90 S/U’s 20 KB Swings 53/35 1 min Hanging or Press L-Sits
Don’t forget to register for the 2018 Reebok CrossFit Open. The first wod will be announced Feb.22. We will be judging all participants Friday night. Bring your friends and family. Strength: Every :30 for 10 min 2 Back Squat start @ 70% and build Open Workout 11.5 20 min AMRAP 5 Power Cleans 145/100…
Mariana & Debbie at the River 24. Debbie completed 62.7 miles in a 24 hr period!!! Tonight @ Buckley’s Irish Pub Anthony A’s band, Bangers & Mash will be performing at 9:30 pm. Come on down!!!! 5 min amrap: 10 sdhp 75#/65# 10 box jumps 20″ 1 min rest 5 min amrap: 10 push press…
5X3 Paused Front Squat (3 count pause in rock bottom) – heavy. 4X5 Dips – 15 min AMRAP 20 Front Squats (no rack) 135/95# 3 Wall Climbs 15 Front Squats (no rack) 155/105# 3 Wall Climbs 10 Front Squats (no rack) 175/115# 3 Wall Climbs 5 Front Squats (no rack) 195/125# 3 Wall Climbs