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Monthly Archive for: ‘October, 2017’

Wednesday 10.18.17

Wednesday 10.18.17 4 Rounds 5 Minutes Work, 5 Minutes Rest 5 Pull-Ups 10 Push-Ups 15 Squats 6:00 AM – M – W – F 6:00 AMrs, Come Show Your Support!

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Tuesday 10.17.17

Tuesday 10.17.17 21 – 15 – 9 Hang Cleans 135/95 Lateral Burpee Over Bar 11 Minute Time Cap

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Monday 10.16.17

Monday 10.16.17 Teams of Two 20 Minute Cap 600 M Run 30 Overhead squats 95/65 30 Push Press 400 M Run 40 Front squats 95/65 30 Push Ups 200 M Run 50 Back squats 95/65 30 Hand Stand Push UPs 6:00 AM – M – W – F 6:00 AMrs, Come Show Your Support!

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Free Saturday Class

FREE Saturday Class! Saturday 10 AM for CrossFitters of all levels. First-timers and regulars. First-timers, please arrive 10 minutes early to meet the coaches.

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Friday 10.13.17

Friday 10.13.17 4 Rounds 30 Calorie Row 20 Sit Ups 10 Dumbbell Push Press 50/35 Rest 1 Minute between rounds 6:00 AM – M – W – F 6:00 AMrs, Come Show Your Support!

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Thursday 10.12.17

Thursday 10.12.17 1 x 20 Back Squat Followed by ROM WOD 4:15, 5:15, 6:15 classes will feature Yoga with Pam

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Wednesday 10.11.17

Wednesday 10.11.17 Partner Time Teams of Two 100 Double Unders 100 Pull-Ups 100 Hang Power Cleans 115/75 100 Double Unders — Doubles must be split 50/50 Pull Ups and Hang Clean must be done in sets of 10 per partner. 6:00 AM M – W – F 6:00 AM Come Show Your Support!

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Tuesday 10.10.17

Tuesday 10.10.17 Kelly 5 Rounds 400m Run 30 Box Jumps 24/20 30 Wall Balls 20/14

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Monday 10.9.17

Monday 10.9.17 Tabata Air Squats Push Ups Kettlebell Swings 53/35 Mountain Climbers

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Free Saturday Class

FREE Saturday Class!   Saturday 10 AM for CrossFitters of all levels. First-timers and regulars.     First-timers, please arrive 10 minutes early to meet the coaches.  

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