Open WODs will be hosted Sunday mornings at 9:00am.

 

Today’s WOD:

 

3 Rounds:

15 Pull-Ups

20 Box Jumps (24/20)

25 Air Squats

400 Meter Run

 

Heads Up:

Comp WOD meets at 8AM

Yoga class meets at 9 AM

EWOD meets at 10AM

Barbell class meets at 11 – Noon

Open gym meets at 10 AM – Noon

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Open WODs will be hosted Fridays at 5:30pm and Sunday mornings at 9:00am.

 

Today’s WOD:

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

 

-OR-

 

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

 

Heads Up:

Open gym meets at 7AM

Babysitting is provided at 8:30AM & 9:30AM

BootCamp meets at 9:30AM

 

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Today’s WOD:

 

4 Rounds:

AMRAP 1:00 rope climb

Rest/Transition :30

AMRAP 1:00 GHDs

Rest/Transition :30

AMRAP 1:00 Slam Ball 50/30

Rest/Transition :30

AMRAP 1:00 Row for calories

(Score total reps and calories)

 

Heads Up:

Babysitting provided at 9:30 AM

Ready for 16.4? Open WODs will be hosted Fridays at 5:30pm and Sunday mornings at 9:00am.

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Today’s WOD:

 

2 Rounds:

AMRAP 2:00

200 Meter Run, Max Overhead Squats (135/95)

Rest 1:00

AMRAP 2:00

200 Meter Run, Max Wallballs (20/14)

Rest 1:00

AMRAP 2:00

200 Meter Run, Max Handstand Pushups
Rest 1:00

 

Heads Up:

Babysitting is provided at 9:30AM

Boxing Class meets at 6:30PM

Yoga meets at 6:15 PM. No 9:40 AM today.

BootCamp class meets at 9:30AM and 6:15 PM

EWOD meets at 7:15PM

Open Gym meets at 7:15PM

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Today’s WOD:

Lift: Work up to a set of 3 moderate back squats

-then for time-

15 Thrusters (95/65)

30 Calorie Row/Bike

90 Double-Unders

30 Calorie Row/Bike

15 Thrusters (95/65)

 (Bike/Row substitution: 300m run)

Heads Up:

Babysitting is provided at 9:30AM

Open Gym class meets at 7:15PM

Today’s WOD:

 

15 minutes GOAT work

– Then –

AMRAP 7:

10 Dumbbell Power Snatches (53/35)

15 Hand-Release Pushups

20 AbMat Sit-Ups

 

Or, retest Open 16.3.

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 9:30 AM & 5:15PM

Yoga at 6:15 pm

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Open WODs will be hosted Sunday mornings at 9:00am.

 

Today’s WOD:

16 min AMRAP

2..4..6..8..10…..

Dead lift 155/225

Bar over burpees

Ring dips

 

Heads Up:

Open 16.3 judging at 9 AM

Boxing class meets at 9AM

Don’t forget to save Sunday, March 27th. We will have an afternoon BBQ at the box to celebrate the closing of The Open. Please feel free to bring a side dish. We will provide drinks and sandwiches.

Open WODs will be hosted Sunday mornings at 9:00am.

 

Today’s WOD:

Partner WOD

25 minutes AMRAP (rounds and reps)

 

400m Run together (10 air squats at 200 and 400m mark)

then split evenly:

12 tire flips

30 slam balls over shoulder (30/50)

 

Heads Up:

Comp WOD meets at 8AM

Yoga class is cancelled today

EWOD meets at 10AM

Barbell class meets at 11 – Noon

Open gym meets at 10 AM – Noon

Open WODs will be hosted Fridays at 5:30pm and Sunday mornings at 9:00am.

 

Today’s WOD:

 

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

3 bar muscle-ups (scale 5 CTB)

Men use 75 lb.
Women use 55 lb.

 

Heads Up:

Open gym meets at 7AM

Babysitting is provided at 8:30AM & 9:30AM

BootCamp meets at 9:30AM

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Today’s WOD:

 

Teams of 4

20 min AMRAP:

200m Run

Sledgehammer swings

Battle Jump ropes

Turkish Get Ups 53/35

Rotate stations on the runs. Score total reps on swings, jump ropes and get ups.

 

Heads Up:

Babysitting provided at 9:30 AM

Ready for 16.3? Open WODs will be hosted Fridays at 5:30pm and Sunday mornings at 9:00am.