Wednesday 8-26-15
Partner Row
4x500m
each partner does 4, 500m Row. Rest is however long your partner takes.
Strength:
Box Squat 3×3 @ 75-80 % of 1RM Box Sqaut
Wod:
7x40yd Sprints Every 90 Seconds.
Partner Row
4x500m
each partner does 4, 500m Row. Rest is however long your partner takes.
Strength:
Box Squat 3×3 @ 75-80 % of 1RM Box Sqaut
Wod:
7x40yd Sprints Every 90 Seconds.
THIS IS FOR ALL YOU TIGHT FOLKS…..ROMWOD TONIGHT AFTER THE 6PM CLASS. THEN STAY AND WATCH THE OPEN ANNOUNCEMENT. STRENGTH: BACK SQUATS- WORK UP TO A HEAVY 5 3 X 4 MIN AMRAPS 6 THRUSTERS 115/85 50 D/U’S 2 MIN REST BETWEEN ROUNDS
Please do not leave your wallets or handbags in your cars!!!! Christmas Party Saturday at 7PM. Please let me know if you are coming. Pot Luck. Please bring a dish and whatever you will be drinking. GYM WILL BE CLOSED SUNDAY! Strength: Bench Press 6X3 @ 75-85% 18 min EMOM Minute 1 – 7-10 Front…
Check out Saturdays photos. Please click on each photo for full size. We would to thank everyone who came down and particpated and supported the 31 HEROES WOD. The turn out was better than we had imagined. We hope everyone enjoyed themselves afterwards as well. If you are somewhat new to CrossFit the comradery and…
Strength: Snatch High Pull 5-5-3-2-1 Snatch Balance 5-5-3-2-1 5 min EMOM 5 Snatches @ 60% Open Wod 11.4 10 min AMRAP 60 Bar Facing Burpees 30 OHS 120/90 10 M/U’s
Taking a poll. Who would be interested in a 7PM class twice a week? Please let me know. Strength: Snatch High Pull – 3×3 Snatch Balance – 3×3 Power Snatch 3X3 Tabata Tuesday SDHP 95/65 T2B Front Rack Lunges 95/65 Med Ball twists 20/14
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