Saturday, 4-20-13

5AM class Wednesday and Thursday. We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement LIVE Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM…

FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES Strength/Skill – Snatch Drop/Balance 2-2-2-2-2 80% 21-15-9 One Arm O.H. D.B. Walking Lunges 45/25 (You can alternate arms) Power Cleans 135/95

No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 Partner WOD Saturday. Two on a team. Strength/Skill – Snatch High Pull AND Snatch Balance…SO …..Strength starts @ :10 minutes past the hour. WARM-UP IS SHORT & INTENSE WOD STARTS @ :45 MINS PAST THE HOUR WOD 12 min AMRAP 5…

Today 8 and 9AM classes only. Friday: 9AM Class, 4 and 5PM Class. “12 Days of Christmas WOD” 1 50m Sprint 2 Snatches 3 Wall Balls 4 Hang Squat Cleans 5 Bar Burpees 6 Squat Jumps 7 Box Jumps 8 Kettlebell Swings 9 Toes to Bar 10 Thrusters 11 Situps 12 Pistols (each leg) RX…

Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! Gear is in!!! Partner Filthy Fifty For time, complete the following: 50 Box jumps, (24/20) 50 Jumping…

Strength/Skill – Bench Press 5×3 5 R.F.T. 40 D/U’s 10 Push Presses 155/115 200m Run Cool Down 10 x 5 Pull-ups