Saturday
Open Gym From 9:30am until Noon. Come do mobility, make up a WOD or Lift. Work on a GOAL!!
Please read the all of the following: MAX EFFORT Snatch… Skill Work, 1 rep max WOD A (if you can do an unassisted pull up) Ten rounds for time of: 3 Weighted Pull-ups, 35/25 pounds 5 Strict Pull-ups 7 Kipping Pull-up For weighted pull-ups place the dumbbell between the legs above crossed ankles and jettison
Please bring your answers in, post them to comments, email a coach, or post to Facebook in our group: How is the Paleo Challenge going for everyone? What sacrifices are you making? What foods have you started eating that you have never included in your diet? What changes are you feeling? WOD 4
MAX EFFORT Clean & Jerk 1 rep max (you may squat or power clean) WOD 5 rounds for time of: 5 Wall Climbs 10 Box Jumps 15 Grasshoppers Post loads and times to comments….
WOD Run 400m 21 Burppees 21 Pull ups 21 Kettlebell Swings 55/35lb Run to Gary ave 21 Kettlebell Swings 55/35lb 21 Pull Ups 21 Burpees Run 400m
WE ARE CLOSED ON MEMORIAL DAY. Remember the Fallen! Murph for Miller is today at CrossFit Tri-Cities! If you cannot make it to their gym please come join us and do it here!!! We open at 9:30am and close at noon. Otherwise come for some mobility, make up a 1 rep max
Holiday HOURS: Saturday normal hours, Monday Memorial Day we are CLOSED. Murph For Miller is this Friday and Saturday! Follow this link if you plan on going out to CrossFit Tri Citites in Saint Charles to participate there. Otherwise we will be an overflow gym here on Friday the 23rd or Saturday the 24th for anyone who cannot or
Murph For Miller is this Friday and Saturday! Follow this link if you plan on going out to CrossFit Tri Citites in Saint Charles to participate there. Otherwise we will be an overflow gym here on Friday the 23rd or Saturday the 24th for anyone who cannot or does not want to go to Saint Charles to do it.
Murph For Miller is this Friday and Saturday! Follow this link if you plan on going out to CrossFit Tri Citites in Saint Charles to participate there. Otherwise we will be an overflow gym here on Friday the 23rd or Saturday the 24th for anyone who cannot or does not want to go to Saint Charles to do it.