Don’t forget to pick up a copy of our CrossFit Catalog, and place your order.
Reminder:
Christmas party this Saturday @6pm..:) We will be closed Sunday the 17th.
Strength:
Every 1:30 for 9min (6 sets)
3 Power Snatch + 2 Hang Sq. Snatch
Start @ 40% 1RM Sq. Snatch and build
Weighted Push Up
5×5
12 Min AMRAP
25 Pull-Up
50 Walking Lunges
100 OHS 45/35
50 Box Jump 24/20
25 Pull-Up
Tony’s Sushi Friday night at 7pm. Say farewell to coach Mike. In teams of 3 – Buy in: 3 Rds 60 HSPU 2:1 20 Bar Mu ( 30 Pull Up + 30 Dips) ..then… 30 Power Snatch 75/55 30 Power Snatch 95/65 30 Power Snatch 115/75 30 Power Snatch 135/95 30 Power Snatch 155/105…
Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @ 70% Set 2 – 2 Reps 82.5% Set 3 – 4 Reps @ 75% Set 4 – 2 Reps @87.5% Set 5 – 4 Reps @80% Set 6 – 2 Reps @90% Every 4min for 20 min (5 sets) complete 1rd of: 60…
Catalog company made an error so they are allowing us more time to place orders. If you need another catalog please see me. “Hammer” 5 Rds of: 5 Power Clean 135/95 10 Front Squat 135/95 5 Jerk 135/95 20 Pull Ups *rest 90 seconds between rounds* U.S. Army First Sergeant Michael “Hammer” Bordelon,…
No 5AM class today!! Grab a partner and complete: For time- 2500m Row rest 2 min 24-18-15 hang squat clean 155/105 push jerk rest 2 min 100 c2b pull up 100 t2b
“MURPH” Times: 8AM & 9:30AM Saturday May 25th Weigh-ins for paleo challenge are Friday May 24th during business hours BBQ @ 12:30, please bring your favorite Paleo Dish. Strength/Skill – Snatch. Find your 1 rep max of the day. 10 Rounds for time: •1 Snatch. Use 80% of 1RM snatch •5 Box jumps (30/24) •100m…
With partner complete: 100 Wall Balls 90 Medicine Ball Cleans 80 Ab Mat Sit-Ups 70 Burpees 60 Pull-Ups 50 Box Jump Overs 40 Shoulder to Overhead 30 Power Clean 20 Candlesticks 1000m Row One person works at a time!