WOD

Tuesday, October 3, 2017

For time: 25 Walking lunge steps / 20 Pull-ups / 50 Box jumps (20" guy/gals) / 20 Double-unders / 25 Ring dips / 20 Knees-to-elbow / 30 Kettlebell swings (72,55) / 30 Abmat Sit-ups /  20 Dumbbell hang squat cleans (35, 20) / 25 Hip extension / 30 Wall balls (20,14) /...

Saturday, September 30, 2017

A friendly reminder that our regular schedule of classes will be canceled this morning in observance of the CrossFit level 1 Certificate Course we will be hosting this weekend. Instead, we will be hosting open gym hours, as well as Weightlifting Club with Coach...

Friday, September 29, 2017

Workout: Test a Benchmark Day -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...

Thursday, September 28, 2017

Workout: CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-Facing Burpees 30 Overhead Squats (120, 90) 10 Muscle-Ups Accessory: 3x15 Hip...

Wednesday, September 27, 2017

Workout: For Time: 1600m Run Rest 3 minutes 1200m Run Rest 2 minutes 800m Run Rest 1 minute 400m Run Score is total time minus rest. Accessory: 2:00 mashing out...

Tuesday, September 26, 2017

Workout: "Fight Gone Bad!" Three rounds of: Wall Ball Shots (20,14) (10' target) (Reps) Sumo Deadlift High-Pull (75, 55) (Reps) Box Jump (20" box) (Reps) Push Press (75, 55) (Reps) Row (Calories) In this workout you move from each of five stations after one minute....

Saturday, September 23, 2017

Workout: CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of: 1 Squat Clean (165,105) 1 Jerk (165,105) Accessory: 4x20 Medball Russian...

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