Friday, February 5, 2016

Saturday, January 6, 2016

Next Saturday is "Bring a Friend Day"! No better time than Valentines Day weekend to share your passion for CrossFit.

Remember the Free "Trial" workout this morning at 9 a.m. 
Please arrive 10 minutes early!!

Arm/Leg Swings
2 Rounds of:
Row 250m
10 Air Squats
10 Ab-mats Sit-ups
20-50 DU’s or SU’s

WOD
Conditioning
Lunging with "Annie"
50-40-30-20-10 reps for time of:
Double Unders
Walking Lunge
Ab-mat Sit-ups
Rx+ = Front Rack Lunge 75/53#

Extra Work
10:00 EMOM
Even: Calorie Row 15/12
Odd: 10 OHS you choose the weight.

Thursday, February 4, 2016

Friday, January 5, 2016

Free "Trial" workout tomorrow at 9:00 a.m. 
Bring a friend and join us for a great workout!

 Sara working hard on the KB Swings!
Arm/Leg Swings
2 Rounds of:
200m Run
10 Good Mornings (empty bar)
10 Wallballs (light)
15 Ab-mat Sit-ups

MOD (20:00 CAP)
Deadlifts
3-3-3-3-max reps
4 sets of 3 reps across, 5th set of Max reps

WOD
Conditioning
4 RFT of:
5 Power Cleans 155/103#
25 Wall Balls 20/14#
400m Run
RX+ = 185/123#

Wednesday, February 3, 2016

Thursday, February 4, 2016

 Fearless!
Arm/Leg Swings
250m Row
2x10 of:
Wall Squats
Straight-leg Deadlifts
Kipping Glides

MOD
500m Row
Set rower to countdown from 500m
Post time including 10ths of seconds in comments

WOD
Conditioning
“Snatching Cindy”
5 RFT
6 Snatches 115/73#
2 Rds of “Cindy”
Rx+ = 135/93#

PMOD
3 Sets of GHD Sit-ups and Back Extensions
10, 15 or 20 reps
Pick a rep scheme based on your ability
New to the GHD? Use a spotter and go to parallel