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Thursday, 1-24-13
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Come @ 7 and workout with Sheps!! HBBS: 3X10 – heaviest possible, rest 3 full minutes 5 rounds for time of: 4 Power Cleans @ 80% 8 HSPU 20 Lateral Bar Hops
Friday, 5-16-14
No classes Saturday. We will be doing the Stan Wong Race. For time: 115-lb. deadlifts, 50 reps 50 walking lunges 115-lb. back squats, 40 reps 40 toes-to-bars 115-lb. power cleans, 30 reps 30 burpee box jumps, 24 inch 115-lb. thrusters, 20 reps 20 triple-unders
Thursday, 4-3-14
Strength/Skill -Hang Clean: 3-3-3-3-3 3 cycles – AMRAP – 3 minutes: 3 hang cleans (135/93) 6 front rack walking lunges (135/93) 15 mountain climbers Rest 2 minutes between rounds. Cycles pick up where previous cycle left off.
Thursday 7-30-15
August 1st is 31 Heroes @ 9AM. August 15th is Competition against CossFit Impervious @ 9AM. Clean, from the high hang(above knee) 60%x3, 70%x3, 75%x3 “Eliabeth” 21-15-9 Clean 135/95 Ring Dip
Friday, 8-24-12
As of lately SOME, not all, are failing to put equipment back after they use it. Sometimes we forget, that happens. When it occurs repeatedly you are not being responsible/accountable. I do not want to have to come up to you to ask you to put your equipment back that is uncomfortable for all of…
Wednesday, 10-30-13
Strength/Skill – Hang Snatch + Snatch x 5 As many rounds as possible in 15 minutes: 1 Rope climb 10 Push-ups 15 Box jumps, 24″(20″)