There will be no class on Monday at 9 AM so if you read this please try to pass the word along to your fellow 9 AMers! All other classes will remain as scheduled.
Warmup
*Strength
Dead Lifts
3-3-2-1
W.O.D.
“Christine”
3 Rounds For Time:
500 meter Row
12 Dead Lifts @ Body Weight
21 Box Jumps- 20″ Box
This video was embedded using the YouTuber [...]
posted by 3 Comments
Warmup
Strength
Push Press 4-3-2-1-1
W.O.D.
3 Rounds for time:
10 Supine Pullups-Feet on box
15 Push Press 95/65#
20 Kettlebell Swings 55/35#
800 meter Run
Quote of the Day
If you do not hope, you will not find what is beyond your hopes.
St. Clement of Alexandra
posted by 1 Comment
Warmup
Skill Work
L-Holds and L-Pullups
W.O.D.
For time:
100 Hang Power Cleans 115/75
Every minute on the minute do 5 Burpees.
I got this little write-up from CrossFit South Bay in CA. This hits right at home for me and I’m sure it will with all of you as well. Click on “10 Ways To Be A Better CrossFitter” to read [...]
posted by 3 Comments
Warmup
Skill Work
GHD Situps and Back Extensions
W.O.D.
5 Rounds for time of:
20 GHD Situps
15 Back Extensions
Then in 6 Minutes:
Row 500 meters
AMRAP Double Unders
Because there are only 5 GHD’s, depending on how many people are in each class we will split into groups and one group will do first part and other group the second part, and then [...]
posted by 1 Comment
Today was an amazing day. I saw person after person set PR’s in all three of the lifts. We even had Andi Turner break the box record for the CrossFit Total with 590lbs. She wanted to stop at 255lbs on her Dead Lift but we pushed her and she lifted 275lbs to break the box [...]
posted by 2 Comments
