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Author Archive for: ‘jake’

Tuesday 11.13.18

Tuesday 11.13.18 4 Rounds 400 M Run 5 Front Squats 155/105 10/7 Push Ups

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Friday 11.9.18

Friday 11.9.18 6 Rounds 8 Power Cleans 95/65 8 Toes 2 Bar 8 Shoulder to Overhead 95/65

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Thursday 11.8.18

Thursday 11.8.18 Teams of 2 8,000M Row 6 Pull-Ups 20 Flutter Kicks Rotate every 500M. Pull-Ups and Flutter Kicks must be completed before each rotation. 4 Positions of the Rowing Stroke

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Wednesday 11.7.18

Wednesday 11.7.18 4 Rounds 15 Deadlifts 205/145 25 Wall Balls 400 M Run

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Tuesday 11.6.18

Tuesday 11.6.18 Tabata 20 seconds on – 10 off Bottom Up Squats (3 rounds) Push Ups Scissor Squats Press 35/45 (10 second break overhead) 3 rounds at each movement before rotating. 3 minute rest. Repeat 3 times. 18 minutes of work.

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Free Saturday Class

FREE Saturday Class! Start your weekend with a CrossFit class. Saturday 10AM for CrossFitters of all levels—first-timers and regulars. Be ready to have fun!

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Friday 11.2.18

21-15-9-6-3 Lungester 35/20 – L/R Reverse Lunge then a thruster 30 Double Unders after each set

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Thursday 11.1.18

Deadlift 1-1-1-1-1 Five heavy singles.

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Wednesday 10.31.18

Wednesday 10.31.18 Teams of Three 20 Minutes 8 Hang Cleans 95/65 12 Push Presses 16 Toes 2 Bar Row – Max Meters 1 athlete rows while the other two rotate on the cleans, push press and toes to bar. Athletes choose when to rotate.

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Tuesday 10.30.18

Nancy 5 rounds 400M Run 15 Overhead Squats 95/65

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