Saturday, 12-31-16
Regular hours today.
Closed Sunday.
8 and 9 am classes Monday!!
30 Min Ascending Ladder
1 Clean 155/115
1 Pull Up
200m Run/Row 250m
2 Cleans
2 Pull Ups
200m Run….
Increasing cleans and pull ups by 1, run stays the same
Regular hours today.
Closed Sunday.
8 and 9 am classes Monday!!
30 Min Ascending Ladder
1 Clean 155/115
1 Pull Up
200m Run/Row 250m
2 Cleans
2 Pull Ups
200m Run….
Increasing cleans and pull ups by 1, run stays the same
Don’t forget to sign up for 31 Heroes!!! We will be doing 31 Heroes at Kryptonite August 1st. Aug. 15th the gym will be closed. There will be a competition at CrossFit Impervious! It will be Box against Box. If you want to enter competition you need to sign up here. Otherwise there will be…
WOD AND WINE FRIDAY NIGHT! 4 Rounds – AFAP! Run 400m / Rest 1:00 Run 200m / Rest 3:00 10×3 Deadlift 75-85% *Scale as needed*
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! Murph 5-26 With a partner complete: 37 Min AMRAP- 200 Cal Row 150 Walking…
Strength: 6 X 1 C&J at 80% 4RFT 10 Thrusters 95/65 20 KBS 53/35 30 D/U’s M/U practice
Strength/Skill – 10 min. E.M.O.M. 2 Squat Cleans 225/155 or 85% of 1 RM 2013 CrossFit Games Regional Event 1 “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Josh Bridges 5:11 Samantha Briggs 6:05……Where do you stand?
Important Membership Change Inforamtion Strength/Skill – Deadlifts 3RM 5 RFT 5 Deadlifts 225/155 20m Bear Walk 200m Run