Friday, 6/6/14

  Does anyone have a fresh water fish tank   ATTENTION 5AM CLASS. YOU MUST SIGN IN BY 8PM THE NIGHT BEFORE. Need at least 3 to have the class. You will be able to see from the app who is signed in.   *****July 4th hours: 8,9 and 10am only!!!   We are starting…

Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:)   Running Clock- 0:00 – 5:00 50 Burpee Pull Ups 8:00 – 14:00 50 Burpee Box Jump Overs 24″/20″ 17:00 – 24:00 50 Bar Facing Burpee 27:00 – 35:00 AMRAP Burpee Wall Ball 20/14

Strict Press: 5X3 @ 70% “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats

9 min EMOM 3×5 Strict Press 3×3 Push Press 3×1 Split Jerk 15 min Amrap 20/15 Cal Row 1 Rope Climb 2:1 20 T2B 1 Rope Climb 20/15 AAB Cal 1 Rope Climb

Strength/Skill – Snatchgrip Deadlift 5×3 Fran 21-15-9 reps for time of: 95-lb. thrusters Pull-ups

NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH Strength/Skill – Hang Squat Snatch – Work up…