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5
Nov

November 6th, 2015

 

CrossFit Teens


20 Minute AMRAP:

  • 3-Power Cleans
  • 3-Front Squats
  • 3-Jerks

Box Brief:

  1. Classes are cancelled this Saturday because we want to push everyone to the SMA event at CrossFit Max Effort West (702). Event starts at 10am. See you there!!
4
Nov

November 5th, 2015

Monte

 
“Goat Day”

20 Minute EMOM:

  • Even Minutes: Goat 1
  • Odd Minutes: Goat 2

Goat= Something you feel is a weak link in your fitness (skill/strength/suck fest). You pick. 

**Fridays workout will include, power cleans, front squats and jerks. 
Box Brief:

  1. Classes are cancelled this Saturday because we want to push everyone to the SMA event at CrossFit Max Effort West (702). Event starts at 10am. See you there!!


3
Nov

November 4th, 2015

 

Hang in there

 
A) 5-5-5-5-5—Sumo Dead lift

B) 5-5-5-5-5—Bench Press

Box Brief:

  1. Classes are cancelled this Saturday because we want to push everyone to the SMA event at CrossFit Max Effort West (702). Event starts at 10am. See you there!!
2
Nov

November 3rd, 2015

  

Saturday Halloween Park Workout

 
12 Minute Clock:

  • 1 Minute-Box Jumps (30/24)
  • 1 Minute-Hang Power Cleans (115/85)
  • 2 Minutes-Box Jumps
  • 2 Minutes-Hang Power Cleans
  • 3 Minutes-Box Jumps
  • 3 Minutes-Hang Power Cleans
29
Oct

October 30th, 2015

 

Jason & Paytyn

 
For Time:

  • 50-Calorie Row
  • 40-Burpees
  • 30-HSPU
  • 20-Dead lifts (275/185)
  • 10-Bar Muscle Ups
  • 20-Dead lifts
  • 30-HSPU
  • 40-Burpees
  • 50-Calorie Row

Tomorrow we will be meeting at the park behind the library for our Halloween wod at 10:30. Come dressed in your costume or be prepared to wear one of ours!!!!! We will BBQ immediately following so bring something to either throw on the grill or a side/dessert to share.

28
Oct

October 29th, 2015

 

Stephanie, Julie, Tracy, Michelle


10 Minute AMRAP:

  • 10-T2B
  • 15-Wall Balls (20/14)
  • 30-Double Unders

This Saturday we will be meeting at the park behind the library for our Halloween wod at 10:30. Come dressed in your costume or be prepared to wear one of ours!!!!! We will BBQ immediately following so bring something to either throw on the grill or a side/dessert to share.

27
Oct

October 28th, 2015

Emmy

A) 1-1-1-1-1—Front Squat

-then-

5 reps @ 85% of today’s 1RM

B) 12 Minute EMOM:

  • Minute 1: 15-Ring Push Ups
  • Minute 2: 15-Box Jumps (30/24)
  • Minute 3: 30 Second Hollow Hold

This Saturday we will be meeting at the park behind the library for our Halloween wod at 10:30. Come dressed in your costume or be prepared to wear one of ours!!!!! We will BBQ immediately following so bring something to either throw on the grill or a side/dessert to share.