Wednesday 9.3.14

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A.

Teams of 3

"Sprint - Farmers Walk - Ball Squat Relay"

3, 3 minute Rounds each partner ( 27 minutes total) At the top of the 3 minute mark perform
Sprint 140 Yards (35 down and back x 2) Farmers Walk 70 Yards (35 Yards down and back) Max Ball Squats in time remaining 40/30
Score is teams total squats Notes: Farmers Walk Weight - Light enough to carry full distance, but heavy enough to make it hurt  

2014 09 02

Tuesday 9.2.14

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Don't worry, not every workout this week will be a partner workout :) We just wanted to kick the week off with some. If you get partnered with someone you don't know, be nice and show them the ropes. A. Teams of two "Ball Slam - Push Up Amrap"
5 Rounds Each 7 Push Ups 10 Ball Slams
10 minute cap Score is time or total repetitions B. Teams of two "Plate Push - Burpee Relay"
4 Rounds Each Plate Push 30 Yards (15 out, 15 back) 7 Burpees
10 minute cap Score is total time or total burpees          

2014 09 01

Student Welcome Week Starts Tomorrow!

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Hey everyone! School is now officially under way for all of our students, we have a lot of returning students as well as new students who are wanting to try out CrossFit. So every year, we offer one week to students, all CrossFit classes on our schedule, free. Click here to check out our full schedule That means you are going to be seeing a lot of new faces around here, introduce yourself, make everyone feel welcome. The programming movement pool will be suited for new people the entire week, although the workouts will be aggressive enough for our current CrossFitters. If you happen to be an Open Gym CrossFitter - just know that during the 5:30pm classes, things may get a bit busy! so we may move people around here and there. Familiarize yourself with our open gym schedule that has been up for a while by clicking here Also, we have a Student Welcome Week Giveaway! Click here to check out the details on that Other than that. Lets have a fun Week!

2014 09 01

Labor Day Monday 9.1.14

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THERE IS AN ABBREVIATED SCHEDULE TODAY! LOOK BELOW 8:00am-9:00am ClassWod 9:00am - 11:00am Open Gym Class Wod Today Teams of Two Alternating, One minute of work at a time back and forth, for 30 minutes. Finish as many reps as possible. 50 Deadlift (135/95 lbs) 50 Double KB Swings (2*53 lbs/2*35 lbs) 50 Push-ups 50 Clean and Jerk (135/95 lbs) 50 Pull-ups 50 KB Taters (53 lbs/35 lbs) 50 Box Jumps (24"/20") 50 Wall Climbs 50 Knees to Elbows 50 Double Unders

2014 08 31

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