Monday, 10-9-17

Closed Thanksgiving. Friday 8 and 9 am only.   Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.     Back Squats 15 Min to work up to a heavy 3 12 Min AMRAP 10 OHS 115/80 2 MM 50/35 10 Floor…

I am taking pre-orders for new Kryptonite gear, just in time for Christmas. Pukie on the the back. Beast Mode right under pic. Front : Crossfit Kryptonite Along with the sweat shirts, we will have sweat pants with our logo going down the leg. Strength: Work Up to up to a heavy Push Jerk Then…

Strength/Skill – BB Reverse Grip Bent Over Rows 3-3-3-2-2 AMRAP 15 mins: 200m Run 8 Bar Facing Hand Release Burpees 4 Push Jerks 155/105 2 TnG Power cleans 155/105

Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power…

Strength: 20 Min EMOM Even: 2 power Snatches + 1 Hang Snatch + 1 OHS @ 70 % of 1RM Odd : 8-10 C2B Pull Ups 10 Min AMRAP 4,8,12,16….. KBS 70/53 2,4,6,8,10…. M/U’s scale Dips

There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint…