18
May
May 19th, 2015
- 1 Minute Burpees to a 6″ target
- 1 Minute Pull-Ups
- 2 Minute Burpees to a 6″ target
- 1 Minute Pull-Ups
- 3 Minute Burpees to a 6″ target
- 1 Minute Pull-Ups
WOD
Refer A Friend
Invite A Friend To Check Us Out!
17
May
May 18th, 2015
There is no 5:15am class today…. Sorry for the short notice. I haven’t been on my phone all weekend. I’ll buy you Starbucks on Friday. Deal!?
8 Minute AMRAP:
- Shoulder Press (115/75)
**Every time you drop the bar…. 50-Double Unders
Rest 4 minutes
8 minute AMRAP:
- Hang power cleans (205/135)
**every time you drop bar….30 air squats
Chad Cole qualifies for the 2015 CrossFit Games!!!!
14
May
May 15th, 2015
“Tommy V”
- 21-Thrusters (115/75)
- 12-Rope Climbs
- 15-Thrusters
- 9-Rope Climbs
- 9-Thrusters
- 6-Rope Climbs
Schedule Alert!
Monday- Normal schedule
Tuesday- Normal schedule
Wednesday- Normal schedule
Thursday- 9:30 & 11:30am, 4:30 & 5:30pm… No Open Gym.
Friday- 8:30 & 9:30am, 3:30 & 4:30 & 7:30pm… No Open Gym
Saturday- Normal schedule
13
May
May 14th, 2015
Build to a 1RM Snatch
Schedule Alert!
Monday- Normal schedule
Tuesday- Normal schedule
Wednesday- Normal schedule
Thursday- 9:30 & 11:30am, 4:30 & 5:30pm… No Open Gym.
Friday- 8:30 & 9:30am, 3:30 & 4:30 & 7:30pm… No Open Gym
Saturday- Normal schedule
12
May
May 13th, 2015
For Time:
- 1 Mile Run
- 50-OHS (135/95)
- 100-Weighted Sit Ups
- 150-Double Unders
- 50-SDLHP (135/95)
- 100-Box Jump Overs (24/20)
Schedule Alert!
Monday- Normal schedule
Tuesday- Normal schedule
Wednesday- Normal schedule
Thursday- 9:30 & 11:30am, 4:30 & 5:30pm… No Open Gym.
Friday- 8:30 & 9:30am, 3:30 & 4:30 & 7:30pm… No Open Gym
Saturday- Normal schedule
11
May
May 12th, 2015
5 Rounds:
- 25 Calorie Row/200 Meter Run
- 16-C2B Pull Ups
- 9-Strict HSPU
To watch the 60 Minute Special go to link: King of CrossFit
Schedule Alert!
Monday- Normal schedule
Tuesday- Normal schedule
Wednesday- Normal schedule
Thursday- 9:30 & 11:30am, 4:30 & 5:30pm… No Open Gym.
Friday- 8:30 & 9:30am, 3:30 & 4:30 & 7:30pm… No Open Gym
Saturday- Normal schedule
10
May
May 11th, 2015
“Randy”
For Time:
- 75-Power Snatches (75/55)
7
May
May 8th, 2015
20 Minute AMRAP: teams of 2
- 2000 Meter Row
-then-
- 50-Pull Ups
- 200 Meter Run Relay
Announcements:
We have nine women competing this weekend at the Girls Gone RX competition this Saturday at This Is CrossFit. See link for info: Girls Gone RX
Julie and Sarah will also be competing as a team this Saturday in The Frogman Challenge. See link for info: Frogman Challenge
Come support our ladies!!!