Thursday, 3-22-18

Warm-up – Burgener 75 ground to overhead (Power snatch preferred) 55/35 W.O.D – “Cindy” – 20 minute A.M.R.A.P 5 – pull-ups 10 – push-ups 15 – squats

We will be watching the Open announcement LIVE next Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. After next week’s announcement Janel and Matt will be doing the first WOD. Come, watch, cheer and have a beer……:) Please start bringing a change of…

CrossFit Total Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to…

Skill – Power Snatch Five rounds on the 3:00 interval for max reps of: 400m Row Power snatches, 95# (65#) Rest 1:00 You must complete one 400m row each round and your score for the round is the number of power snatches you complete with the remaining time. Spring Salad          …

Strength/Skill – Snatch Grip Push Press. 5 x 5, Not Going over 75% of 1 RM 10-9-8-7-6-5-4-3-2-1 Power Snatch (115/75) 10 Pistols (5 each leg) 100m Sprint b/t rounds

LEA BLASTING THE WALL BALL!!ROB THE ROCKET READY TO RUMBLE!!DEBS DOIN IT LIKE A CHAMP!! 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…