Friday 6-19-15

Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. Deadlift 20 min to build to a heavy single 7 minutes AMRAP 1 Deadlift 315/215 10 Double Unders 2 Deadlifts 20 Double Unders 3 Deadlifts 30 Double Unders 4 Deadlifts 40 Double Unders…

Strength/Skill – Deadlift 5RM “Minute to Spin it.” 5 rounds 1:00 ME split squats 1:00 ME situps 1:00 ME double unders 1:00 rest

9 and 10am classes only today! “12 Days of Thankfulness” 1 30 D/U’s 2 Muscle-Ups/ jumping 3 Goblet Squats (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Lunges with Dumbbells (55/35 lbs)…

Strength: Every :30 for 5 min 5 Power Snatch 115/85 With a 23 min Clock Complete: “Annie” 50-40-30-20-10 D/U 2:1 Sit-Up then.. 5 rounds of 10 Power Clean 155/105 10 Shoulder to Over Head 155/105 10 Bar Facing Burpee

They are the strongest girls in the world! Show this to your girl friends so they can stop saying “I-don’t-lift-heavy cause I’m gonna get bulky”!!! Operation Painstorm (Courtesy of CrossFit North East England) Five 6-minute rounds with no rest in-between. At the start of each interval, run 400 meters. Then, in the remaining time, complete…

Happy Birthday to Jessica DeTore Strength/Skill – HALTING CLEAN GRIP DEADLIFTS 3 R.F.T. 5 PUSH JERKS 135/95 10 RACKED D.B. STEP UPS 20/18 15 DEADLIFTS 135/95