WOD

Friday, December 15, 2017

Workout: Complete as many rounds as possible in 20 minutes of: 10 DB Squat Cleans (55, 35) 15 Pull-Ups 20 Box Jumps (24, 20) Accessory: Accumulate 2 minutes in an...

Thursday, December 14, 2017

Workout: Hang Snatch: 3-3-3-3-3 Accessory: 100 Banded Glute Bridges A friendly reminder that our evening classes will be canceled tonight in observance of our annual holiday party. All are welcome to attend. We will be hosting a potluck dinner and a cash bar. Please...

Wednesday, December 13, 2017

Workout: For time: 15 Thrusters (135, 95) 21 Sumo Deadlift High-Pulls (135, 95) 12 Thrusters (135, 95) 15 Sumo Deadlift High-Pulls (135, 95) 9 Thrusters (135, 95) 9 Sumo Deadlift High-Pulls (135,...

Monday, December 11, 2017

Workout: For time: 15 Push Press 5 Rope Ascents (15ft) 12 Push Press 4 Rope Ascents (15ft) 9 Push Press 3 Rope Ascents (15ft) 6 Push Press 2 Rope Ascents (15ft) 3 Push Press 1 Rope Ascent (15ft) Use ¾ body weight for push...

Saturday, December 9, 2017

A friendly reminder that our regular schedule of classes will be canceled this morning in observance of the CrossFit Level 2 Certificate Course we will be hosting this weekend. Instead, we will be hosting open gym hours from 6:00-7:30pm. All athletes (including those...

Tuesday, December 5, 2017

Workout: Test a Benchmark -or- Make Up a Missed Workout CF Options Annie Amanda Barbara Cindy Diane Elizabeth Filthy Fifty Fran Grace Helen Isabel Jackie Karen Kelly Linda Mary Nancy Nasty Girls 1RM Lifts or...

Monday, December 4, 2017

Workout: Complete as many rounds as possible in 15 minutes of: 21 V-Ups 14 Single Arm Dumbbell Push Jerks Use a single, heavy dumbbell and alternate arms each rep. Accessory: Accumulate 3 minutes hanging from the pull-up...

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