Holiday Hours: Christmas Eve 9am until noon… Christmas Day CLOSED Day after Christmas TBD (post to comments what hours work for you) New Years Eve TBD (post to comments what hours work for you) New Years Day Closed 2nd of January….. Again Post to comments what works for you. Group Warm Up!! On the 8th […]
December 2014
Thursday
Holiday Hours: Christmas Eve 9am until noon… Christmas Day CLOSED Day after Christmas TBD (post to comments what hours work for you) New Years Eve TBD (post to comments what hours work for you) New Years Day Closed 2nd of January….. Again Post to comments what works for you. Group Warm Up!! On the 8th Day
Wednesday
GROUP WARM UP!! On the 7th day of Christmas: 7 Pull Ups 6 Walking lunges 5 Burpees 4 front squats 3 Box Jumps 2 Wall Climbs 1 Power Clean WOD 5 rounds for time of: 20 Box Jumps 24/20 20 Grasshoppers 20 Kettlebell Swings 55/35lb Post loads and times to comments…
Tuesday
Group Warm Up! 6th day of Christmas 6 lunges 5 burpees 4 Front Squats 3 Box Jumps 2 wall climbs 1 power clean MAX EFFORT Shoulder press 3,3,3,3 all at 80% of base WOD In front of a clock set for 12 minutes with a 135/95-lb. barbell: 1 minute of squat cleans 1 minute
Monday
Group Warm Up!! 5th Day of Christmas…. 5 Golden Burpees!!! 4 Front Squats 3 Box Jumps 2 wall climbs 1 Power clean MAX EFFORT Back squat 3,3,3,3 all 4 rounds @ 80% of base. WOD “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary”
Saturday
Gym is closed for personal maintenance and recovery. We will re-open on Monday at 6am!! Merry Christmas!
Friday!!! Christmas Party Day!
Tonight is the Christmas Party! We will be open for the morning classes and the 4 pm class only. We will be closed Saturday for maintenance and recovery. Group Warm Up!! On the 4th day of Christmas my true love gave to me: 4 front squats 3 box jumps 2 wall climbs 1 power
Friday!!! Christmas Party Day! Read More »
Thursday
We will be Closed this Friday evening for the Christmas party. Saturday we are closed as well…. Group Warm Up!! On the third day of Christmas my true love gave to me: 3 Box Jumps 2 wall climbs 1 Power Clean WOD For time complete the following: Row 1000 m 30 Power Snatches
Wednesday
Group Warm Up!! On the Second Day of Christmas My True Love Gave to me: 2 Wall Climbs (walk outs) 1 Power Clean! MAX EFFORT Deadlift 3,3,3,3 at 87% of your base WOD 4 rounds for time of 12 Dumbbell thrusters 40/30lb 12 Burpees Post loads and times to comments…
Tuesday
Christmas Party this Friday Night!!! Info is at the gym. CrossFit Kids at 4:15pm!! Group Warm Up! On the First Day of Christmas My True Love Gave to me: 1 Power Clean! WOD AMRAP in 15 minutes of: 4 Wall Climbs 8 Kettlebell Swings 70/55lb 12 Toes To bar Post loads and times to