Wednesday, 1-25-17

Good Friday hours: 8 and 9AM, 4 and 5PM. CLOSED EASTER SUNDAY!!! STRENGTH: 9 MIN EMOM MIN1: 30 SEC ALT PISTOLS MIN2: 30 SEC HSPU MIN3: 30 SEC PULL UPS   ALTERNATE BETWEEN 10-9-8-7-6-5-4-3-2-1 POWER CLEAN 185#/125# 20-18-16-14-12-10-8-6-4-2 HAND RELEASE PUSH UPS

Wednesday: 8 and 9AM classes only. Friday: 9AM Class, 4 and 5PM Class. Strength: Box Squats 6X3 @70% of 1RM For time: 100 Double-unders Then, Five rounds of: 10 Power Cleans 155/115 10 front squats 155/115 10 Handstand push-ups Then, 100 Double-unders

Skill – Handstands/Handstand walks 5 R.F.T. 21 Thrusters 75/55 21Walk out push ups 21 Double Unders

60/45 Cal Row 45 wall Balls 20/14 15 MU ( 15 C2B and 15 Dips or 20 Pull Ups and 15 Dips) 48/36 Cal Row 36 Wall Balls 12 MU (12 C2B and 12 Dips or 18 Pull Ups and 12 Dips) 36/27 Cal Row 27 Wall Balls 9 MU (9 C2B and 9 Dips…

Competition next Saturday at CrossFit Impervious​. Kryptonite will be closed. Come support your team mates. Competition followed by a BBQ. If you plan on staying, please bring a side dish and BYOB. 3×3 Strict Press, climbing 3×3 Push Press, Start at top set SP For Time: 1 rd Bear Complex 135/95 50 Lunges 1 rd…

Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Power Cleans 15 Min to work up to a heavy single. Ex. of weights: 3 reps @ 60% 3 reps @ 65% 3 reps @ 70% 2 reps @ 75% 2 reps @ 80% 2 reps @ 85% 1 rep @ 90% 1…