Please take note of schedule change: Tuesday and Thursday morning classes are from 6AM to 7AM only. Starting March 15th. Thank you!
Srtength/Skill – Snatch Balance – 5-5-5-5-5
W.O.D. – 4 R.F.T. – One min intervals
Row (Calories for reps)
K.B. Swings 53/35
Box Jump 24/20
Ab Mat S/U’s
One minute rest
At the end of each round record reps. At end of five rounds add previous rounds for score.
6 Min AMRAP 15/12 Cal Row 10 HSPU (2:1) rest 2 min 6 Min AMRAP 15 Wall Ball 20/14 5 Walk Out Walk In Push Up rest 2 3 RFT 50 Air Squats 12 Push Jerks 155/105
15 min to complete 4×10 Double overhand Deadlifts Build to a moderate weight, NOT a 10 rep max 4 RFT: 10 Single Arm DB C&J 50/35 (5 each arm) 10 Single DB Goblet Sq. 50/35 20 DB Hops *10 min Cap*
Snatch: 1-1-1-1-1 7 min AMRAP 7 Power snatches at 50-60% 1RM snatch 7 Chest-to-bar pull-ups
REMINDER MEMBERS – MEMBERS WHO WERE GRANDFATHERED INTO OLD PRICES ( BEFORE INCREASES TOOK EFFECT APRIL 15TH ) NEED TO KEEP THEIR MEMBERSHIP CURRENT/ NO LAPSES, IN ORDER FOR THOSE FEES TO REMAIN IN EFFECT. LAPSES WILL RESULT IN NEW CONTRACT FEES. Strength/Skill – Hang Squat Clean 3-3-3-3-3 Final weigh ins are today!!! For Time:…
Strength : Front Squat 3×3 @ 85% WOD: 20 Min AMRAP- 10 Push Press 115/85 10 KBS 53/35 10 Box Jumps 24″/20″ *Scale as needed*
Kryptoniters, April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved. This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge. We will also be doing measurements and pics before and after…