Don’t forget to pick up a copy of our CrossFit Catalog, and place your order.
Reminder:
Christmas party tonight @6pm..:) We will be closed Sunday the 17th.
With a partner-
12 RFT:
12 DB Thruster 45/30
10 Burpee Box Jump Overs 24″/20″
12 DB Front Sq. 45/30
10 Burpee Box Jump Overs
12 DB Snatch 45/30
With a partner- 5 RFT : 1000m Row 5 Rds of “Mary” Mary = 5 HSPU 2:1 10 Alt. Pistols 15 Pull Up (20 Banded, 25 RR)
W.O.D. 6 stations 2 minutes on 30 seconds off, 2 rounds, add up total number of reps after each round. Add two rounds for total. Highest # of reps wins!!! Box jumps 24/20 Ab mat situps KB swings 53/35 Jumping pullups Burpees Push press 45/35
BRING TUBE/HIGH SOCKS BRING TUBE/HIGH SOCKS BRING TUBE/HIGH SOCKS SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM NO MORE 10:00 AM CLASSES EFFECTIVE…
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 12 Min EMOM Min 1- 30 Toe Taps Min 2- 20 K2E in V-sit Min 3- 20 Hollow Rock 3 RDS 50 D/Us 21 T2B 50 D/Us 15-12–9 Front Squats 135/95…
WOD- 6 RFT 30 Hollow Rocks 25 Push Ups 20 Med-ball Cleans 20/14 15 Barbell Good Mornings 45/30 5 Muscle Ups (2 pull up & 2 Dips for Scale)
Important Membership Change Inforamtion Strength/Skill – CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30 Muscle-ups CrossFit Games Open 12.4 Graham Holmberg 0 rounds + 25 muscle-ups (265 reps). Post rounds and reps completed to comments and/or register…