Monday
MAX EFFORT Back Squat 5,3,3,1,1+ WOD Complete as many rounds as possible in 10 minutes of: 10 burpees 20 wall-ball shots, 20-lb. ball Post rounds completed and fractions of rounds to WODHOPPER!!!
MAX EFFORT Back Squat 5,3,3,1,1+ WOD Complete as many rounds as possible in 10 minutes of: 10 burpees 20 wall-ball shots, 20-lb. ball Post rounds completed and fractions of rounds to WODHOPPER!!!
MAX EFFORT Deadlift 5,3,3,1,1+ WOD “Nicole” AMRAP in 20 minutes: Run 400m Max rep pull ups Post total pull ups reps to WODHOPPER!
****ATTENTION****** There will be NO CrossFit Kids today. Regular class at 4pm. WOD AMRAP in 15 minutes of: 4 Wall climbs 8 Grasshoppers 12 box Jumps 16 Sit ups
The Bear Complex: Power Clean Front Squat Push-Press Back Squat Push-Press The workout goes like this: You will perform 7 reps of the complex above for 5 rounds adding weight each round and resting between rounds. The complex is the above exercises completed one time each and when all 5 exercises are done once it
WOD Row 500m 50 burpees 50 double unders 35 Burpees 35 Double unders 20 burpees 20 double unders Row 500m Post times to WODHOPPER!!!
****ATTENTION**** We are closed Monday in recognition of Memorial Day!! Open Gym today from 9:30 am until Noon! Come in and do Murph if you have not already, or do mobility and work on gymnastic skills! Its Memorial Day Weekend, don’t thank a veteran (that’s for Veterans day) instead go to a parade stand
Remember why we have Monday off, Get Ready!!! Murph for Miller is here today at our gym and the actual event is tomorrow Saturday at CrossFit Tri Cities. We do the workout at our gym to give everyone who has a busy Saturday the chance to experience an awesome Hero WOD to honor our fallen
****ATTENTION**** CrossFit Kids is Cancelled today. Regular Classes will resume at 4pm**** Get Ready!!! Murph for Miller is this Friday at our gym and the actual event is Saturday at CrossFit Tri Cities. We do the workout at our gym to give everyone who has a busy Saturday the chance to experience an awesome Hero
Joanie teaching Kids on overhead position! Get Ready!!! Murph for Miller is this Friday at our gym and the actual event is Saturday atCrossFit Tri Cities. We do the workout at our gym to give everyone who has a busy Saturday the chance to experience an awesome Hero WOD to honor our fallen on