Friday, 4-17-15

We will be offering a 4 week Squat Strength Program in June. If interested, please see Matt or Mariana. The cost will be $35.00 for programming specifically geared for you. Please keep in mind you will be squatting 4X per week, some of those sessions taking the full hour. Your WODS if any will be…

Strength/Skill -Overhead Squat 3-3-3-3-3 For time: 75 hang squat snatch 45/35

Happy Birthday coach Marcus!!!   Thanks again to all who donated to 31 Heroes. We raised $842.00!!   Bent Over Row 4×8 @ 40-50% 1 RM Clean (Hands should be facing away from body, Squeeze with your shoulders back while pulling to middle of sternum and belly button)   For time: 10-20-30-40-50 DB Snatch 50/35…

NO 5AM CLASS THURSDAY 5/12 “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls. The CrossFit Total is the…

Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date!     24 Min EMOM Min 1 – 50 D/U Min 2 – 12 KBS 70/53 Min…

As of lately SOME, not all, are failing to put equipment back after they use it. Sometimes we forget, that happens. When it occurs repeatedly you are not being responsible/accountable. I do not want to have to come up to you to ask you to put your equipment back for certain reasons. This includes what…