Wednesday, 6/15/11

Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. PARTNER WOD SATURDAY Strength/Skill – Clean Pulls (1st & 2nd Pulls) 5 R.F.T. 20 Medicine Ball Cleans 20/14 10 Push Jerks 135/95 5 Wall Climbs CrossFit Kryptonite Scott DeTore CrossFit Kryptonite

Last day to order from catalog is Jan 5th. Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10…

Tuesdays & Thursdays we will be adding a 7PM class. We will be starting a 30 day Paleo Challenge Monday Oct. 1st. Weigh ins will be all day Monday. Here are some Details ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports…

We are having sign ups for the Snatch Clinic with JP now. It is on Oct.17th @10am. Cost is $40.00. WOD- 5 RFT: 15 Power Snatch 75/45 6 TGU 45/30 400m Med Ball Carry 20/14 Strength- Front squat: 70% 5×5 *Scale as needed*

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 9/8/11 Strength/Skill -Weighted Push-up 5-5-5-5 Every minute on the…

BARBELLS FOR BOOBS Partner WOD One person works at a time, except for C&J’s, both work at same time. Angie DD 100 Breast to Bar Pull Ups 100 Chest to Deck Push Ups 100 Weighted Sit Ups 45/35 100 Goblet Squats 53/35 Grace 30 C&J 135/95 Each partner has to do between 1 and 3…