November 2014

CrossFit Kids officially starts tomorrow December 2nd at 4:15 pm!! Group Warm Up!!  MAX EFFORT Back Squat 5,5,5,5 (all rounds at 80% of base number)   WOD 15 minute AMRAP of 5 Ring Dips 10 one legged squats alternating 15 sit ups   Post rounds and fraction of rounds to comments….

Hours are 9am until noon We will be having TEAM WOD’s Today. Come in for some fun.

HOLIDAY HOURS: Thursday we will be closed. Friday 9am until Noon. Saturday we will be closed Also we will be having a Christmas party on the 12th December. Bring a paleo dish and lots of Christmas cheer! (details coming)   Group Warm Up! MAX EFFORT Deadlift 5,5,5,5 all @ 75% of your base.   WOD

HOLIDAY HOURS: Thursday we will be closed. Friday 9am until Noon. Saturday we will be closed Also we will be having a Christmas party on the 12th December. Bring a paleo dish and lots of Christmas cheer! (details coming)   MAX EFFORT/WOD 15 rounds (not for time) 1 Power snatch followed by 5 Overhead squats

Group Warm Up!! MAX EFFORT Back Squat 5,5,5,5 all rounds at 75% of base. There is no plus… WOD 10 minute AMRAP of: 5 Power Cleans 115/80lb 7 Hand Release Push Ups* 9 Squats   *When doing the Hand Release push ups the body will remain rigid when it is on the floor and the

We have open Gym today but we will open at 9:30 and we will close at 11:30 Come in and makeup a lift or a workout you missed, Do mobility and foam roll! Or work on a skill or a problem skill (goat) to become better than yesterday!!

TEST

Group Warm Up!! WOD 4 rounds for time of: 15 Power Snatches 95/65lb 20 Wall balls 15 Burpees   Post loads and times to comments…..

***ATTENTION*** We will be closed for the 4pm class. We will be open all other hours on the schedule.   Group Warm Up!!   WOD AMRAP in 15 minutes of: 5 Forward Rolls 10 Grasshoppers 15 Tuck Jumps* Touch your toes in front of your body while pulling your knees to your chest and not

Group Warm Up!! MAX EFFORT Front Squat 1 rep max Squat Clean 1 rep max   Focus on good form, rest as needed before your efforts.