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Monthly Archive for: ‘April, 2018’

Tuesday 5.1.18

Tuesday 5.1.18 Teams of Two 20 Minute AMRAP 600 M Run 20 Strict Pull-Ups 20 Front Squats 155/105 600 M Run 20 Burpee over bar 20 Step Ups 53/35

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Monday 4.30.18

Monday 4.29.18 Strength Back Squat 3×3 @ 85% of 3RM Metcon 1, 2, 3 … 8, 9, 10, 9, 8 … 3, 2, 1 Strict Press 45/35 Air Squats Sit Ups

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Free Saturday Class

FREE Saturday Class! Start your weekend with some CrossFit! Saturday 10AM for CrossFitters of all levels. First timers and regulars. Be ready to have some fun!

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Friday 4.27.18

Friday 4.27.18 Teams of Three 16 Minutes Row 14 Goblet Squat 53/35 14 Pull-Ups 14 OH Lunges with plate 42 Sit-Ups 1 person rows while the other two work. Rotate as needed. Score is calories + reps

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Thursday 4.26.18

Thursday 4.26.18 Teams of Two 4 Rounds 400 M Run 16 Hang Cleans 95/65 16 Front Squat 16 Push Press

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Wednesday 4.25.18

Wednesday 4.25.18 Morrison 50 – 40 – 30 – 20 – 10 Wall Balls 20/14 Box Jumps 24/20 KB Swings 53/35

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Tuesday 4.24.18

Tuesday 4.24.18 4 rounds Buy In – 75 Double Unders/p> 3 Deadlifts 255/175 6 Burpees 12 Toes 2 Bar Cash Out – 75 Double Unders/p>

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Monday 4.23.18

Monday 4.23.18 3 x 3 Back Squat @ 80% 3 RM Then 15 Minute AMRAP 200 M Jog 10 Sand Bag/D Ball Cleans 12 Push ups 4/7 Strict Pull-ups

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Free Saturday Class

FREE Saturday Class! Start your weekend with some CrossFit! Saturday 10AM for CrossFitters of all levels. First timers and regulars. Be ready to have some fun!

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Friday 4.20.18

Friday 4.20.18 20 Thrusters 95/65 15 Toes 2 Bar 20 OH Squats 15 Toes 2 Bar 20 Back Squats 15 Toes 2 Bar

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