9am Class Helen 3 rounds of: 400m run 21 American kb swings (53/35lb 12 pullups
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Wednesday, December 6th 2017
Crossfit A) 4×6 strict press. Superset w/50ft handstand walk or 20 shoulder taps. B) 8 rounds total (4 each): I-go-you-go w/partner: 16 db walking db lunges (35/25lb) + 6 db burpee deadlifts + 200m suicide sprint Rx-Plus 50/35lb dbs Metcon… Read more »
Free InBody Scan for Members in November!
Have you noticed that super cool looking scale in the office? That’s an InBody, and it can tell you your body composition… Percentage Body Fat, Skeletal Muscle Mass, etc. And, just for November, current members get a free scan!!! If… Read more »
Saturday, October 28th 2017
Crossfit Partner WOD I-go-you-go style: 24 minute AMRAP: 10 pullups-10 hang power cleans (95/65lb)-10 front squats-10 box jumps. *One person goes through entire round while other person rests. Then partners switch. Rx-Plus 135/95lb Metcon Class 8x2min on 2 min off… Read more »
Monday, September 4th – Labor Day
Monday, September 4th – Labor Day Crossfit 31 Heroes AMRAP in 31 minutes (with a Partner) 8 Thrusters (155/105 lbs) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in) MetCon The Longest Mile 4 Rounds for Time 10 Burpees… Read more »
Monday, July 31st 2017
Crossfit A) Gymnastics Skill: 10-8-6-4-2 strict HSPU After each set 15 sec L sit hold Then rest 30-60 secs before next round *12 minute cap B) Partner WOD 2 rounds for time of: 24 power snatches (115/75lb)-2 Suicide sprints-24 power… Read more »
Monday, May 8th 2017
Crossfit A) back squat 2×5 @ 70-75%. 3×5 @ 80-85%. Superset with 10 plyometric pushups. B) Row 50/40 calories-25 push jerks (115/75lb). *5 minute time cap. Rest 3 minutes. 150 DU-25 power cleans *5 minute time cap. Rx-Plus 135-155lb/95-105lb Metcon… Read more »
Friday, May 5th 2017
Crossfit A) 30 bar over burpees 400m run 15 clean and jerks (135/95lb) 800m run 15 clean and jerks 400m run 30 bar facing burpees B) 8×30 secs on 15 secs off alternating between 1) and 2) 1) Barbell Front… Read more »
