DATE: Sunday, January 22 2017 Happy Birthday Tanya Reed REST DAY!!! UPDATES/EVENTS… Saturday, February 4th: CrossFit Style Triathlon. Starts @ 9am. This will take place of the regular scheduled 9am team WOD. Sign up at the gym, make sure you sign up as a team
DATE: Saturday, January 21 2017 Happy Birthday SWOD: METCON: UPDATES/EVENTS: ***PLEASE HELP US KEEP THE BOX LOOKIN’ CLEAN 🙂 We take pride in having a “clean box.” I know y’all are tired after your WOD but please make sure you wipe up
DATE: Friday, January 20 2017 SWOD: SWOD: 2 RDS: NFT 20x SLDL 135/95 20x DL 20x Sumo DL 20x Dbl KB Russian Swings You will Double up with a partner (doesn’t mean you have to do the same load) Rest between sets This is
DATE: Thursday, January 19 2017 SKILL/SWOD: YOUR CHOICE: (strength or gymnastics) 3-3-3-3-3 HPC 10! Pushups Pistols (Right/Left =1) Hollow Rocks METCON: For Time: 1rd: 100x DU (Double Under) 50x SQ (Air Squat) 25x PP 95/65 (Push Press) 2rd: 60x DU 30x SQ 15x PP 3rd: 40x DU 20x SQ 10x PP
DATE: Wednesday, January 18 2018 METCON: (PART ONE) “Helen” 3RFT: 400m Run 21x KB 55/35 12x Pullups Cap 15 min SWOD: (PART TWO) FS 5×10 PR 5×5 UPDATES/EVENTS… Saturday, January 21st: 10am-WORKSHOP Topic: Clean & Jerk *Work on those skills that you have
DATE: Tuesday, January 17 2017 SKILL: 5 Min: ME UB DU *You may have as many attempts as you need in the 5 min. *Your score will be your highest # attempted unbroken METCON: For Time: 21-15-9 P. Snatch 95/65 WB 20/14 EMOM: 10 Min
DATE: Monday, January 16 2017 SKILL: 4 RNFT: 10x Strict Pullups 10x Strict Dips ME HS Hold 1 Min Plank METCON: 15 Min amrap 1x Rope Climb 15x Burpee 30x DU UPDATES/EVENTS… Saturday, January 21st: 10am-WORKSHOP Topic: Clean & Jerk *Work on those skills
DATE: Sunday, January 15 2017 REST DAY!!! UPDATES/EVENTS… Saturday, December 21st: 10am-WORKSHOP Topic: Clean & Jerk *Work on those skills that you have been struggling with. This will have limited spots for more 1:1 training. Saturday, February 4th: CrossFit Style Triathlon.
DATE: Saturday, January 14 8:00am Open Gym 9:00am Team WOD UPDATES/EVENTS… Saturday, December 21st: 10am-WORKSHOP Topic: Clean & Jerk *Work on those skills that you have been struggling with. This will have limited spots for more 1:1 training. Saturday, February 4th:
DATE: Friday, January 13 2017 SWOD: Bear Complex 5 Rds: 1 Rd= 7 sets: 1x PC 1x FS 1xPP 1x BS 1x BTN PP *Each set must be unbroken * Must increase the load each rd. *Score= last load completed. *If you fail a