Wednesday 9-7-16

Strength: Back Squat 4×4 @60% WOD: 500m Row rest 1 min 750m row rest 2 min 1000m row Strength: Push Press 5×5 @77.5%

  Strength: Pause Back Squat (3 sec Pause at the bottom) 6X3 Increasing weight   3 Rounds: 20 Burpee Pull-Ups 20 Front Squats 135/95 20 Box Jumps (24″/20″)

Awesome Fran!!!!!!!! Strength/Skill – Handstands, HSPU’s, Handstand Walks 15 min A.M.R.A.P. 5 Inverted Burpees 10 Hang Power Snatches 95/65 15 Ring Push-ups CrossFit Kryptonite Scott DeTore

Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: 2 Push Presses + 1 Push Jerk X 8 5RFT 200m Row 15 V-Ups 15 SDHP 70/53 15 Goblet Squats 70/53 Rest 1 Min.

  As of right now gym will be open at 4. If you plan on coming please come early, should it get bad, I might close early!! I will not cap class. Stay tuned for closings or delays.   30 Min to Complete: 6×1:00 L-R-C Plank 6×8 Single Leg Glute Bridge, each leg 6×10 Single…

Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date!   Every 1:30 for 6 sets (9 min) 3 Front Squats @ 60-80% 1RM 3 RFT: 35…