Thursday, 7/7/11

EMOM x 10 2 Push Press + 2 Push Jerk + 1 Split Jerk For time: 5 RDs – 10 Pistols 2:1 15 Box Jumps 24/20… …right into… 5RDs – 8 DB Box Step Overs 50/35 12/10 Cal Row *22 min Cap*

NO 5AM CLASS THURSDAY 5/12 “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls. The CrossFit Total is the…

  WE RAISED $307.00 SO FAR FOR  31 HEROES. KEEP UP THE GOOD WORK. SATURDAY’S CLASS TIMES ARE 8,9 AND 10AM. CLASSES ARE BEING CAPPED AT 20. RESERVE YOUR SPOT EARLY!!   GYMNASTICS 5X5 STRICT PULL UPS 5X5 STRICT T2B 5X5 WEIGHTED PUSH UPS   15MIN AMRAP 6 RIGHT ARM DM/KB OHS 35/20 12 KBS…

Challengers…..We will attempt to make up today’s 11am,3pm,and 7pm classes tomorrow at the same times. For our regulars……Matt will be at gym from 3 to 5. Open gym for anyone who wants to come in. 9 and 11am cancelled…stay tuned for afternoon closings Be sure to check website before you come in for closings. Heading…

Regional Event #3 For time: 100-ft. dumbbell overhead walking lunge 80/55 100 double-unders 50 wall-ball shots 30/20 15-ft. rope climb, 10 ascents 50 wall-ball shots 100 double-unders 100-ft. dumbbell overhead walking lunge RX: Men use an 80-lb. dumbbell and 30-lb. ball. Women use a 55-lb. dumbbell and 20-lb. ball.

Strength/Skill – SDHP 5×5 TnG Three rounds for time of: Run 800 meters 50 Wall ball shots, 20/14