Chad & Ray
“Ball and Chain”
15 Minute AMRAP:
Run around building w/KB (53/36)
15 KBS (53/36)
15 Sit-ups
15 Push-ups
Box Brief:
Bring A Friend Day is this Thursday!
Weightlifting Clinic is this Saturday at 11am. We only have 12 spots available so sign up quick! Sign up sheet is on the front desk. Cost is $20 (paid to Ricky).
Emily
3:30pm class
“Guts and Glory”
12 – 9 – 6
Power clean (135/95)
Thruster (135/95)
Box Brief:
Bring A Friend Day is this Thursday!
Weightlifting Clinic is this Saturday at 11am. We only have 12 spots available so sign up quick! Sign up sheet is on the front desk. Cost is $20 (paid to Ricky).
Parker & Chad P
“Pump It Up”
4 Rounds:
30/20 Calorie row
20 Dumbbell walking lunges (50s/35s)
50 Double unders
Box Brief:
Bring A Friend Day is this Thursday!
Weightlifting Clinic is this Saturday at 11am. We only have 12 spots available so sign up quick! Sign up sheet is on the front desk. Cost is $20 (paid to Ricky).
Ryan & Courtney
Natalee
“Hang Over”
20 Minute AMRAP:
400 Meter Run
20 Burpees
10 Bar Muscle-ups
Box Brief:
Bring A Friend Day is this Thursday!
Weightlifting Clinic is this Saturday at 11am. We only have 12 spots available so sign up quick! Sign up sheet is on the front desk. Cost is $20 (paid to Ricky).
Jake
Gifford
Box Brief:
Welcome back to the Sunday blog! This week I’m posting an old school article from Greg Glassman. He wrote this article in 2002, but the principles of fitness haven’t changed at all. This is where “World-Class Fitness in 100 Words” was created. This post is a wealth of knowledge, I read it once a year to remind myself of the excellence of fitness. I hope you guys enjoy!
Anthony D
Squat Snatch
Find 1 rep max
“Stepping Stone”
10 Minute AMRAP:
5 Hang Power snatches (95/65)
10 Overhead lunges (95/65)
1 Rope climb
Box Brief:
This Saturday at 10am we are hosting a “Ferda Boys” event sponsored by Lululemon. Lululemon invited 3 male athletes from 10 different CrossFit gyms to throw down. Its not a competition. Just a bunch of guys throwing down having a good time. After our main event we will have little challenges that anyone can participate in to try and win free Lululemon swag! This is a community building experience, so please come out, support our fitness community, and join in on the spectator challenges to potentially walk away with prizes!!
Because of the Lululemon event, this Saturdays classes will be held at the park behind the library off of Buffalo and Deer Springs. Class times will stay the same at 8:30 and 9:30am.
LaFancy
TBT 2015 CrossFit Games send off
“Doctor’s Orders”
2 Rounds:
1 Mile Run
100 Sit-ups
Box Brief:
This Saturday at 10am we are hosting a “Ferda Boys” event sponsored by Lululemon. Lululemon invited 3 male athletes from 10 different CrossFit gyms to throw down. Its not a competition. Just a bunch of guys throwing down having a good time. After our main event we will have little challenges that anyone can participate in to try and win free Lululemon swag! This is a community building experience, so please come out, support our fitness community, and join in on the spectator challenges to potentially walk away with prizes!!
Because of the Lululemon event, this Saturdays classes will be held at the park behind the library off of Buffalo and Deer Springs. Class times will stay the same at 8:30 and 9:30am.
Grayson
Collin
Front Squat
Find 1 rep max
-then-
1 set of 5 @85% of today’s 1 rep max
10 Minute EMOM:
10 Burpee box jump overs (24/20)
Box Brief:
This Saturday at 10am we are hosting a “Ferda Boys” event sponsored by Lululemon. Lululemon invited 3 male athletes from 10 different CrossFit gyms to throw down. Its not a competition. Just a bunch of guys throwing down having a good time. After our main event we will have little challenges that anyone can participate in to try and win free Lululemon swag! This is a community building experience, so please come out, support our fitness community, and join in on the spectator challenges to potentially walk away with prizes!!
Because of the Lululemon event, this Saturdays classes will be held at the park behind the library off of Buffalo and Deer Springs. Class times will stay the same at 8:30 and 9:30am.
Ryan M
