I would like to say a GREAT BIG THANK YOU TO ALL OF YOU FOR YOUR SUPPORT AND WARM WISHES REGARDING THE CROSSFIT GAMES. It was a great experience and you all following the action via Facebook and streamimg video made it all more exciting. Thank you again.
Scott
Strength/Skill – Back Squat 3-3-3-3-3
5 Rounds of a 3 min A.M.R.A.P.
1 MIN REST BETWEEN A.M.R.A.P.S
3 – Thrusters 105/75
6 – Box Jumps 24/20
9 – K.B. Swings 53/35
Christmas Party is Dec 16th. please sign up at the front desk. 3 Min EMOM X 6 sets 8 Power Snatches 95-65 10 Burpees As many rounds as possible in 15 minutes of: 100′ Bear Crawl 15 Weighted Situps 100′ KB Farmer Carry 53/35 15 GHD Hip Extensions/ Good Mornings
Team WOD tomorrow -“300” Teams of three Strength/Skill – Thrusters 15 min AMRAP 10 Thrusters 95/65 10 Hand release push-ups There will be a Memorial Day “Paleo” BBQ on Saturday, May 26 for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a head count.
7 pm class starts tonight!! Strength: Weighted Pull Ups 6X3 For time: 21 – 18 – 15 – 12 – 9 – 6 – 3 Dumbbell Thrusters (50’s/35’s) 200 Meter Run after each Round
JC’s Feb 17. Strength: DB Bench Press 6×8 25 RFT: 2 Sq. Snatch 135/95 4 Bar Facing Burpee *20 min CAP*
5 RFT 20 Med Ball Cleans 20/14 15 Push Ups 10 Burpees 5 Muscle Up ( push up + dip 3:1)
Strength/Skill – Bench Press 5 x 5 0:00 – 50 S.D.H.P. 75/55 5:00 – 50 Burpees 10:00 – 30 Strict Pull-Ups 15:00 – 50 Wall Ball Shots 20:00 – 30 Box Jump Overs 25:00 – 800 Meter Run