Announcements:
1) Saturday, December 8th: Our Annual Christmas Party begins promptly at 7pm with a delicious BBQ Dinner followed by dancing and games. Sign up on the whiteboard as RSVP's and $20 are needed by Tuesday, December 4th!
2) The 9am Class on Sunday, December 9th will be cancelled!
CrossFit WOD
12 min AMRAP of:
8 Deadlift (275/185)
16 Pull-Ups
24 Abmat Sit-Ups
Accessory
3 Rounds of:
100 ft. Sled Push (335/245)
100 m KB Farmer Carry (2x70/2x53)
Posted on 12/06/2018 at 10:00 PM
Happy Birthday Jessie Whelan!
Announcements:
1) Saturday, December 8th: Our Annual Christmas Party begins promptly at 7pm with a delicious BBQ Dinner followed by dancing and games. Sign up on the whiteboard as RSVP's and $20 are needed by Tuesday, December 4th!
2) The 9am Class on Sunday, December 9th will be cancelled!
CrossFit WOD
Teams of 3
3 RFT:
4 min of Max Calorie Row
3 min of Max Calorie Bike
2 min of Max Reps of Box Jump Overs (24/20)
Posted on 12/05/2018 at 10:00 PM
Announcements:
1) Saturday, December 8th: Our Annual Christmas Party begins promptly at 7pm with a delicious BBQ Dinner followed by dancing and games. Sign up on the whiteboard as RSVP's and $20 are needed by Tuesday, December 4th!
2) The 9am Class on Sunday, December 9th will be cancelled!
Strength
2 Power Cleans
10 minute to build to heavy
CrossFit WOD
2 RFT:
9 Burpee over Bar
15 Power Clean (155/105)
9 Burpee over Bar
21 KB Swings (70/53)
Posted on 12/04/2018 at 10:00 PM
Announcements:
1) Saturday, December 8th: Our Annual Christmas Party begins promptly at 7pm with a delicious BBQ Dinner followed by dancing and games. Sign up on the whiteboard as RSVP's and $20 are needed by Tuesday, December 4th!
2) The 9am Class on Sunday, December 9th will be cancelled!
CrossFit WOD
3 RFT:
20 Toes to Bar
30 Double Unders
40 Wallball (20/14)
30 Double Unders
20 Ring Dips
30 Double Unders
Posted on 12/03/2018 at 10:00 PM
Happy Birthday Wade Hawkins!
Happy Birthday Kelly Shaw!
Announcements:
1) Saturday, December 8th: Our Annual Christmas Party begins promptly at 7pm with a delicious BBQ Dinner followed by dancing and games. Sign up on the whiteboard as RSVP's and $20 are needed by Tuesday, December 4th!
Strength
Snatch
Build to a Heavy Double
CrossFit WOD
FT:
21-15-9
200 m Run
Overhead Squat (115/80)
Chest to Bar Pull-Ups
Posted on 12/02/2018 at 10:00 PM
Happy Birthday Dan O'Neill!
Announcements:
1) Saturday, December 8th: Our Annual Christmas Party begins promptly at 7pm with a delicious BBQ Dinner followed by dancing and games. Sign up on the whiteboard as RSVP's and $20 are needed by Tuesday, December 4th!
CrossFit WOD
4 min AMRAP of:
25 Burpee Box Jump Overs (24/20)
100 ft. Sled Push (245/200)
Max Calorie Bike (in remaining time)
Rest 4 mintues
4 min AMRAP of:
20 Burpee Box Jump Overs (24/20)
100 ft. Sled Push (245/200)
Max Calorie Bike (in remaining time)
Rest 4 minutes
4 min AMRAP of:
15 Burpee Box Jump Overs (24/20)
100 ft. Sled Push (245/200)
Max Calorie Bike (in remaining time)
Rest 4 minutes
4 min AMRAP of:
10 Burpee Box Jump Overs (24/20)
100 ft. Sled Push (245/200)
Max Calorie Bike (in remaining t...
Read morePosted on 12/01/2018 at 10:00 PM
Announcements:
1) Saturday, December 8th: Our Annual Christmas Party begins promptly at 7pm with a delicious BBQ Dinner followed by dancing and games. Sign up on the whiteboard as RSVP's and $20 are needed by Tuesday, December 4th!
CrossFit WOD
400 m Overhead Walk (135/95)
Every time the bar drops below your head; 25 Air Squats
Posted on 11/30/2018 at 10:00 PM
Strength
Deadlift
5 x 3
CrossFit WOD
3 RFT of:
40 Double Unders
20 Deadlift (185/135)
-Rest 1 minute
Posted on 11/29/2018 at 10:00 PM
Happy Birthday Jesus Cabrera!
CrossFit WOD
FT:
18-15-12-9-12-15-18 of:
Calorie Row
Hand Release Push-Up
Calorie Bike
Pull-Ups
Posted on 11/28/2018 at 10:00 PM
Strength
10 min EMOM of:
1 Pause Overhead Squat + 1 OHS
CrossFit WOD
"Open 17.1"
FT:
10 Alt. DB Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
20 Alt. DB Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
30 Alt. DB Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
40 Alt. DB Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
50 Alt. DB Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
Posted on 11/27/2018 at 10:00 PM
