“Del” For Time: 25-Burpees 400 Meter Run w/Med Ball (20/14) 25-Weighted Pull Ups 400 Meter Run w/Med Ball 25-HSPU 400 Meter Run w/Med Ball 25-C2B Pull Ups 400 Meter Run w/Med Ball 25-Burpees

“Tabata” Front Rack Walkimg Lunges w/KB (53/36) Pass Throughs 10 Meter Shuttle Run Row for Calories

A) 1-1-1-1-1—Back Squat B) 5 reps @85% of today’s 1RM C) For Time: 30-Muscle Ups http://youtu.be/PgYECLs5ZZ0

10 Minute AMRAP: 50-Double Unders 15-Sit Ups   

 3 Rounds: teams of 2 50-Wall Balls/Handstand Hold 40-Push Ups/Plank 30-T2B/Bar Hang

Teams of 3 7 Minute AMARAP: Hang Power Clean 50 @ (135/95) 50 @ (155/105) AMRAP @ (185/135) 3 Minute Rest 7 Minute AMRAP: Push Press 50 @ (135/95) 50 @ (155/105) AMRAP @ (185/135) 3 Minute Rest 7 Minute AMRAP: Dead lift 50 @ (185/135) 50 @ (225/155) AMRAP @ (275/185)

3 Minute AMRAP: 3-Snatches 6-Lateral Burpees Over Barbell **1 Minute Rest 3 Minute AMRAP: Double Unders **1 Minute Rest 3 Minute AMRAP; 3-Snatches 6-Lateral Burpees Over Barbell   Tonight we will be hosting our weightlifting class at 6:30pm. Sign up sheet will be on the whiteboard. First to pay will reserve a spot. Cost is... Read More

For Time: 1 Mile Run 100-Air Squats 75-Sit Ups 50-KBS (53/36) 25-Box Jump Overs This Thursday night will be hosting our weightlifting class at 6:30pm. Sign up sheet will be on the whiteboard. First to pay will reserve a spot. Cost is $20. There will be no 6:30 or 7:30pm class this Thursday night. 

A) 2-2-2-2-2—Dead lift B) 5-5-5-5-5—Bench Press **10-Strict Pull Ups between sets of Bench Press This Thursday night will be hosting our weightlifting class at 6:30pm. Sign up sheet will be on the whiteboard. First to pay will reserve a spot. Cost is $20. There will be no 6:30 or 7:30pm class this Thursday night. 

“Holleyman” 30 Rounds: 5-Wall Balls (20/14) 3-HSPU 1-Power Clean (225/155)   No 6:30 or 7:30 classes tonight!  Thanks to everyone who came out for our Memorial Day BBQ on Saturday.  CrossFit Kids/Teens summer schedule will begin June 9th.  Classes will be held Tuesday, Wednesday and Thursday from 2:30-3:15pm. Cost is $60 a month with no contract.... Read More