We are offering open gym hours 9 and 10AM on Sundays!!!!
Push Jerk
60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM
30 Min EMOM-
Min 1- 10 Pull Up( 7 if Strict)
Min 2- 10 Push Up
Min 3- 15 Squat
Min 4- 10 Dip
Min 5- 8 KB Hang Power Clean 53/35
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 27-21-15-9 reps for time: Calorie Assault Bike Toes to Bar DB Push Press 50/35
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. 30 sec on 30 sec off for 12 min Wall Balls Push Ups…
Thursday 6 am only no PM Classes Friday 6,7& 8am only no PM Classes Strength/Skill – Split Jerk 3-3-3-3-3 5 R.F.T. 5 Push/Split Jerks 155/115 15 Wall Ball Sit -ups (Yes, this a new one for you) 25 Sandbag Walking Lunges 40/20 8 Reasons Why Women Should CrossFit CrossFit Kryptonite
Five rounds for time of: 15 Medicine ball cleans, 20 pound ball 15 Wall ball shots, 20 pound ball After WOD – Pistol Practice Why Are Fish So Happy? Eating a diet that is high in seafood can help keep your mood stable. The EPA and DHA levels in seafood increase your levels of dopamine…
BRING TUBE/HIGH SOCKS BRING TUBE/HIGH SOCKS BRING TUBE/HIGH SOCKS 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 NO MORE 10:00 AM CLASSES EFFECTIVE…
3 rd for reps 1 min t2b 1 min HSPU 1 min Deadlift 185/115 1 min Medball Clean 20/14 1 min KBS 70/53 1 min REST SKILL WORK Pick a skill to work on”