Tuesday, 10-1-13
Strength/Skill Floor press 3×5
On the minute for 12 minutes: Power clean, Front squat with pause at the bottom, Clean (weights 2/3 of rm clean – check your folder)
6 min Tabata: Abmat sit-ups and Kettlebell swings 53/35
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Thursday, July 12 2012
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From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Strength/Skill – Push Press Complete as many rounds as possible in 12 minutes of: 115 pound Push press, 12 reps 12 Chest to bar pull-ups 12 One-legged squats
Friday, 11-24-17
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Today 8 and 9am only! Double DT 10 RFT: 12 Deadlifts 155/105 9 Hang Power Clean 6 S2O
Thursday, 10-18-18
Byadmin
2RDs 10 BB OHS 10 BB Behind the Neck Snatch Grip Push Press 10 BB Hang Muscle Snatch E2MOM for 12 min 1 Snatch Grip Deadlift + 1 Hang Power Snatch + 2 Power Snatch 2 RFT 12 Burpee 12 Power Snatch 95/65 12 Burpee 12 Sq. Snatch 95/65 12 Burpee 12 Hang Power Snatch…
Saturday, 11-24-18
Byadmin
Christmas party is Dec 15. $20.00 pp For time – 3 Rope Climb 3:1 75 Wall Ball 20/14 3 Rope Climb 75 Deadlifts 135/95 3 Rope Climbs 75 Medball Clean 20/14 3 Rope Climbs
Wednesday, 9-14-11
Byadmin
Strength/Skill – Pistols “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Kevin Hare: Squat 365, Press 155, Deadlift 500. Total 1020lbs Keegan Martin (age 17): Squat 355, Press 135, Deadlift 400. Total 890lbs Matt Ross (age 15): Squat 300, Press 115, Deadlift 305. Total 720lbs Alyssa Ross (age 17): Squat…
Wednesday, 3/16/11
Byadmin
Skill Rope Climb W.O.D. – 12 min. A.M.R.A.P. 10 One arm D.B. Thrusters (5 each side) 45/25 1 Rope Ascent Rest two minutes…. Tababta sit-ups Watch various rope climbing techniques