Friday, October 21, 2016

Saturday, October 22, 2016

Join us this morning at 9 a.m. for a Free "Trial" workout!!

Please arrive 10 minutes early to meet the coaches!!

Arm/Leg Swings
2 Rounds of:
200m Run
10 KB Swings (light)
15 Air Squats

Run 1 Mile
21 KB Swings 53/35#
21 Goblet Squats 53/35#
Run 800 Meters
15 KB Swings
15 Goblet Squats
Run 400 Meters
9 KB Swings
9 Goblet Squats
Rx+  = 70#/53

* Scale to Partner WOD by alternating runs of 4x400's, 4x200's and 4x100's and sharing reps of 42, 30, 18 and reducing weight.

Master’s Tour 2016
WOD #1
For Time:
9-6-12-3-18 reps of:
Any Squat + STOH
*Goal is under 6:00*

Thursday, October 20, 2016

Friday, October 21, 2016

Free "Trial" workout tomorrow at 9 a.m.  Bring a friend and come check us out!

 Renee with a nice looking Front Squat!
Arm/Leg Swings
2 rounds of:
20-50 DU’s or SU’s
10 Shoulder Press (empty bar)
20 Walking Lunges

6 sets of :50 Plank Holds rest :10
Scale this to :40/:20, :30/:30, :20/:40, etc, or go 6:00 Unbroken.

For Time:
Calorie Row
Wallballs 20/14#

Wednesday, October 19, 2016

Thursday, October 20, 2016

                                                   Barbells for Boobs Update!!!!
Hope everyone has fared well and getting back to their normal routines after Hurricane Matthew. We will be holding the event on Saturday, November 5th at 9AM. We will run this in heats with the first one starting by 9:30.  CrossFit Kids will take place midway at 10AM and after all the heats have run we will be holding the raffle drawing for our amazing prizes that we have been busy collecting! 

This year we are set to blow our fundraising goal out of the water and I think we have a legitimate chance of being in contention for the top fundraiser in the state if we keep pushing forward! Don't let Hurricane Matthew throw us off track! We are currently at $2006.06, that is is roughly 25 individuals that we have helped to provide the right to know and 6 dollars over our goal that we set out to meet! I am challenging everyone to help us reach out and earn the support team banner give 31 people the right to know and ending with a fundraising total of $2500.

Arm/Leg Swings                                                               Chris!
2 Rounds of:
250m Row
10 Good Mornings (bar)
10 Back Squats (bar)

10-10-10-10-10 Across
Touch-n-Go with no re-grip
The goal is nice smooth reps

15:00 AMRAP
21 DU’s
14 One-arm OH Lunges
7 Box Jumps 24/20”
M=44-45# F=25-26#
Rx+ = 50 DU's, 53/35# or heavier
Wishing a very Happy Birthday to Jozef B. today. We hope you are having a great time in Vegas!!! 
Hurry back to make up your Birthday "Burpees".