Today’s WOD:

21-15-9:
Dead Lift, 225/155 (Comp 275/185)
Ring Dips (Comp strict)

Then,
2 minutes of max rep Double unders
rest 1 minute
2 minutes of max rep Double unders

5:30PM BootCamp WOD

6 Rounds
1 minute Row for Calories
1 minute of Med Ball Slams (30/15)
1 minute of Double Unders
1 minute Rest

Rest 3 minutes then perform the following:

Tabata Med Ball sit ups  20/14

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

 

Heads Up:

Open Gym meets at 7AM

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

Today’s 9:30AM BootCamp is cancelled but will return next week.  Please feel free to jump in our 9:30AM CrossFit class.

BootCamp class meets at 5:15PM

 

Today’s WOD:

Teams of 2 complete the following:

AMRAP in 20 min of:

4 rope climbs

16 FLL 95/65

18  HPC 135/95

20 Box Jumps 24/20

All reps must be split evenly and only one partner can work at a time.

Heads up:

Boxing class meets at 9AM

 

 

 

Today’s WOD

Spend  15 minutes working on rope climbs

Then,

AMRAP 15:
5 TTB
10 Hand Release Pushups
15 Wallballs

Heads Up

Comp WOD meets at 8AM

Yoga class meets at 9AM and 10:30AM (light yoga)

EWOD meets at 10AM

Open Gym from 11AM-1PM

 

 

Today’s WOD:

Snatch
2 Power Snatches every 30 seconds for 4 minutes – you choose the weight.

Then,
1000m Row, into:
4 RFT
20 KBS, 53/36
60 Double Unders
Finish with 800m Run

For time!!

Heads Up:

Open Gym meets at 7AM

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

BootCamp class meets at 9:30AM

 

 

Today’s WOD:

AMRAP 20:
Teams of 2:
5 Strict Pull-Ups
10 Box Jumps (24″/20″)
15 Back Squats (135/95)

Only one partner can work at a time and reps do not need to be split evenly.

Heads Up:

Babysitting is provided at 9:30AM

 

Today’s WOD:

3×3 OHS

Then,

3 Rounds of:

400 meter Run

15 Body-Weight Deadlifts

12 Bar Over Burpees

For time!!

Heads up:

Babysitting is provided at 9:30AM

Yoga meets at 9:40AM and 6:15PM

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

EWOD meets at 7:15PM

Open Gym meets at 7:15PM

Schedule change

Boxing Class has moved to 6:30PM on Wednesdays

 

Today’s WOD:

“Elizabeth”
21-15-9
Squat Cleans, 135/95
Ring Dips

Then,

EMOMx10:
Odd: 8 Pull ups + 8 Thrusters, 95/65
Even: 8 Pull ups + 8 Front Squats, 95/65

Heads Up:

Babysitting is provided at 9:30AM

Open Gym class meets at 7:15PM

 

Today’s WOD

Snatch Complex
5 sets of: Power Snatch + OHS + Hang Squat Snatch, climbing

Then,

30 Box Jumps, 24/20

30 Kettlebell Swings, 53/36

30 Wallballs, 20/14

25 Box Jumps

25 Kettlebell Swings

25 Wallballs

20 Box Jumps

20 Kettlebell Swings

20 Wallballs

For time!!

Heads up:

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

Boot Camp meets at 9:30AM

Yoga meets at 6:15PM

Open Gym meets at 7AM and 7:15PM

 

 

Today’s WOD:

Snatch
Spend 15 minutes working up to a heavy Snatch from the low hang (below knees) with 3 second hold in the bottom

Then,
AMRAP 9 of:
3-6-9-12…
Clean and Jerk, 135/95
TTB

Heads Up:

Open Gym meets at 7AM

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

BootCamp class meets at 9:30AM

 

 

Today’s WOD

“Deck of Cards”

Number represents repetitions  (Face cards = 10)
Suit represents the movement.

Hearts = AbMat Sit-Ups
Diamonds = Goblet Squats (53/35)
Spades = Kettlebell Swings (53/35)
Clubs = Push Ups
Jokers = 600m  Run

Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.
Score is the time it takes your class to make it through the deck!

Heads Up:

Babysitting is provided at 9:30AM