GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS
GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS
NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12
Strength/Skill – weighted pull ups
WOD
4 RFT
8 front squats @ 60% of front squat max
12 Pull-ups
16 Box Jumps 24/20
Five rounds for time of: Run 400 meters 30 Box jump, 24/20 inch box 30 Wall ball shots, 20/14 pound ball
Strength/Skill – You have 15 mins to find your 1 rep max of this complex. Snatch Grip Deadlift-Power snatch-Hang Power Snatch AMRAP in 6 mins. 12 Front Rack Lunges (Six/leg) Rx+ – 135/95 Rx – 115/80 Advanced – 95/65 Beginner – 75/55 9 KB Swings Rx+ – 2/1.5 – Rx – 1.5/1 Advanced – 1.5/1…
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: 3 Strict Press + 2 Push Press Complex 5 sets- start @ 60% or Strict Press and build Deadlift 6×3 – 5 second up, 5 second…
58 looks a bit different in the CrossFit Games Masters competition Strength/Skill – Hang Squat Clean 15 min. A.M.R.A.P. 5 – Hang Squat Cleans 135/95 10- Walkout / Walk-in push-ups 20 – Double Unders
50 Power cleans (135/95) 50 Wallballs 50 KB Swing (1.5/1)
Ten rounds for time of: 12 Burpees 12 Pull-ups