Monday
Group Warm Up!! MAX EFFORT(s) All reps and rounds are at 87% of your base. Overhead Squat 3,3,3,3 Front Squat 3,3,3,3 Back Squat 3,3,3,3 Post thoughts about new lifting program to comments…..
Group Warm Up!! MAX EFFORT(s) All reps and rounds are at 87% of your base. Overhead Squat 3,3,3,3 Front Squat 3,3,3,3 Back Squat 3,3,3,3 Post thoughts about new lifting program to comments…..
Open Gym 9:30 am until Noon….. Come in to make up a lift or workout, do mobility -OR- We can come up with some fun stuff to play with.
There will be NO yoga today. The Christmas Party is Next Friday the 12th of December! Bring a paleo dish to pass, address and directions will be at the gym. Group Warm Up! MAX EFFORT Front Squat 5,5,5,5 all rounds at 80% of your base WOD 5 rounds for time of: 5 thrusters 135/95lb
Christmas Party is Friday December 12th at 6 pm. Bring a Paleo dish to pass, and kids are welcome. Address and directions will be posted at the gym and the private Facebook page. Please let us know who will be attending. Group Warm Up!! WOD 3 rounds for time of: 21 Box Jumps
ATTENTION**** Yoga has been cancelled for today. There is a possibility we will have a makeup session on Friday TBD. Group Warm Up! MAX EFFORT EMOM for 15 minutes 2 reps of: power clean add weight each minute. Deadlift 5,5,5,5 all rounds at 80% of base. Post heaviest 2 reps done in EMOM
CrossFit Kids Class at 4:15 pm today. Regular class will resume at 5pm Group Warm Up! MAX EFFORT Shoulder Press 5,5,5,5 All rounds at 80% of base Open season is right around the corner…. lets get motivated…Good Luck!! WORKOUT 13.4 MEN – includes Masters Men up to 54 years old Complete as many reps as