Starting Friday, May 6: Bring A Friend For Free Friday.
Its a great way to get your Wife, Husband, Girlfriend, Boyfriend, BFF or whoever to try CrossFit!

Sunday, May 29, 2016

Sunday 160529

Olympic lifting. Make up a missed WOD. Mobility. Work on Skills.

Saturday, May 28, 2016

Saturday 160528

10 rounds for time:
Sprint 100 meters
10 pull-ups
Sprint 100 meters
10 burpees
Rest 30 seconds

Friday, May 27, 2016

Friday 160526

Bring A Friend Friday
Four rounds for max reps:
1 Minute: Row, Max Calories
1 Minute Max Rep Toes To Bar
1 Minute: Max Rep Wall Balls (20/14)
1 minute: Max Rep Sumo Dead-lift High Pull (75/55)
Rest 1 minute
In this workout you move from each of four stations after a minute.The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday, May 26, 2016

Thursday 160526

5 rounds for Max reps of each exercise
Bench Press, Bodyweight

Wednesday, May 25, 2016

Wednesday 160525

15 minutes to establish a 1RM Clean & Jerk
For Time:
30 Clean & Jerks @ 60% of 1RM

Tuesday, May 24, 2016

Tuesday 160524

Complete as many rounds as possible in 20 minutes:
Row, 24 Calories
6 Pistols, alternating
8 Strict Handstand Push-ups
10 Chest To Bar Pull-ups

Monday, May 23, 2016

Monday 160523

Complete as many rounds as possible in 20 minutes without dropping or resting the barbell on the floor during each round. If the barbell is dropped or rests on the floor during any round, that round must be restarted from the beginning
5 Dead-lifts
5 Hang Power Cleans
5 Front Squats
5 Push Jerks
5 Back Squats
Men use a 115lb barbell. Women use 75lb barbell.

Sunday, May 22, 2016

Sunday 160522

We will be closed today for CPR/First aid training.

Saturday, May 21, 2016

Saturday 160521

10 Rounds For Time:
Run 150 Meters
7 Chest-To-Bar Pull-ups
7 Front Squats (135/95)
7 Handstand Push-ups

Friday, May 20, 2016

Friday 160520

Three Rounds For Time:
Run 200 Meters holding a Medicine Ball
Walking Lunge Holding Medicine Ball Overhead, 20 steps
20 Medicine Ball Sit-ups
20 Wall Balls
20 Jumps Over Medicine Ball
Men: 20lb medicine ball. Women 14lb medicine ball.