20160119

Its time for bring a friend Friday happy hour during the 5:30 pm class. So bring a friend who would like to check out CrossFit and see what the community is all about. Tuesday’s WOD: Weightlifting: 1 Squat Clean + 2 Hang Power Cleans + 3 Jerk (AHAP) Then for...

20160118

    Monday’s WOD: Weightlifting: OHS 8-8-4-4 Then: AMRAP in 8 minutes of: 10 kettle bell snatches 53/35 5 inverted burpees (click here for movement) rest 2 minutes AMRAP in 7 minutes of: 10 split squat jumps 5 ring dips The fastest way to change...

20160116

  Saturday’s events: no stretch class today 10:00 am foundations/free class 11:00 am to 1:00 pm open gym and group WOD (please be warmed and ready to go by 11:30) Group WOD: Weightlifting: EMOM for 14 minutes of 2 snatches @ 68% of 1 RM Then for 3 separate...

20160115

  Friday’s WOD: a) 5×5 ring dips b) 5×10 GHD situps c) 5x250m row Then death by pullups: 1 pullup the first minute 2 pullups the second minute 3 pullups the third minute continue adding one rep per minute until failing to complete the required...

20160114

Thursday’s WOD: AMRAP in 8 minutes of: 25 dubz 5 box jumps 24/20 1 squat clean @ 80% of 1 RM (not > 245/165) Then weightlifting: Jerk 7×3 @ 70% TWO THINGS DEFINE YOU; YOUR PATIENCE WHEN YOU HAVE NOTHING AND YOUR ATTITUDE  WHEN YOU HAVE...