“The incredible efforts extended in the pursuit of ‘points’ suggests an indispensable tool for the forging of men.”
– Coach Glassman
Holiday hours – Friday 12/23/11-No PM Classes.
Saturday 12/24/11 Christmas Eve – 8 am only.
PARTNER WOD SATURDAY
Strength/Skill – Front Squat
The infamous “FRAN”
21-15-9
Thrusters 95/65
Pullups
Cool Down (By Choice)- Tabata Squats)
CROSSFITGAMES ARE ON TONIGHT @ 10:30 ESPN 2 – WOMEN CROSSFITGAMES ARE ON TONIGHT @ 10:30 ESPN 2 – WOMEN CROSSFITGAMES ARE ON TONIGHT @ 10:30 ESPN 2 – WOMEN THIS WOD STARTS 10MIN PAST THE HOUR AND ENDS ON THE HOUR. PLEASE BE PUNCTUAL Skill/Strength – Handstands, H.S.P.U.’S, Handstand Walks 5 R.F.T. 200m –…
3 Person Partner WOD this Sunday….must sign up with partners. No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games. WOD # 1: 4 RFT: 2 rope climbs 100ft sprint 4 Squat cleans 225/135 100ft sprint 20 min cap *REST 10 MIN* 7…
3RFT: 35 Sit Up 5 Snatch 155/105 *rest 5 min* 2RFT: 20 Box Jump Overs 24/20 10 Snatches 135/95 *rest 5 min* For time: 100′ HS Walk (30 HSPU) 20 Snatch 115/85 * 35 Min Time Cap* Yes, you are squatting!!!!
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save the date! Murph will be 5-26!! Warm Up: 3rds at easy pace 10 Very light DB upright…
12 min EMOM 1- 2 TGU 53/35 2- 12 Weighted Hanging Knee Raises 3- 10 BB Roll Outs For time: 1200 m Run 40 S.D.H.P 115/85 30 Strict HSPU *16 min Cap*
For time – 200 D/U 3:1 1 mile Run 50 Wall Ball 20/14 25 Burpee 10 ring M/U ( 20 Pull Up & 20 Dips)