Monday, 12/20/2010

Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am.   12 min EMOM- Min 1 & 2: 3 Back Squats @ 65% Min 3 & 4: 3 Back Squats @ 75% Min 5 & 6: 2 Back Squats @ 80% Min 7 & 8: 1 Back…

Strength/Skill – Back Squat – 75% x 2, 80% x 2, 85% x 2, 2 RM WOD In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Wall Ball Shots 60 seconds of Rest 60 seconds of…

Goodale farms here today at 5pm. July 4th hours: 8 and 9 am   15 min EMOM MIN 1-10-15 Walk out/ walk in Push Ups MIN 2- 10-15 Weighted sit ups MIN 3- 10 Hang Power Cleans   Granite Games 2016 AsRx (Men/Women) 14 minutes AMRAP: 70 double-unders 7 ring muscle-ups 7 snatches (155/105lbs) Masters 35-39 (Men/Women)…

August 1st is 31 Heroes @ 9AM. August 15th is Competition against CossFit Impervious @ 9AM. Clean, from the high hang(above knee) 60%x3, 70%x3, 75%x3 “Eliabeth” 21-15-9 Clean 135/95 Ring Dip

Strength / Skill – Snatch 5 x 1 – For members who feel proficient with the squat snatch – 12 minutes to work up to a heavy single For members who do not feel proficient with the squat snatch – 5 * 3 Squat Snatch – Very Light/Focus on Form and mechanics. 5 min AMRAP…

The first Open Wod gets released this Thursday @8PM. Come watch it live with us, and then cheer ESM Varsity LAX as they do 15.1!! We will be judging all the Open Wods Saturdays beginning at 10AM. There will be no regular 10AM class. If you can’t make it, please make arrangements for a different…