Open Gym

Thursday, March 10, 2016 Open Gym All classes today will be “open” gym style.  You can show up during any of our regular times to make up a workout, practice skills, mobilize or all three.  As we saw from Tuesdays wod, there are...

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Benched

Wednesday, March 8, 2016 Bench Press: (70,80,90%) 3-3-3+ Then, 3 Rounds for Time: 5 Muscleups (10 pullups/10 pushups) 10 Power Snatches (135,95)(115,75)(95,65)(55,35) 15 Box Jumps (24,20) Its Bench press day!  Have fun with this but remember to...

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Terrible Twosday

Tuesday, March 8, 2016 For Time: 800 Meter Run 20 Dumbell Thrusters (55,35)(35,25)(Barbell, 55,35)(35,15) 20 Calorie Bike 10 Dumbell Snatches(alternating) 400 Meter Run 20 Dumbell Thrusters 20 Calorie Bike 10 Dumbell Snatches 800 Meter Run It is...

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The 3’s

Monday, March 7, 2016 Front Squats: (70,80,90%) 3-3-3+ Then, For Time: 20 Power Cleans (135,95)(115,75)(95,65)(55,35) 30 Burpees 20 Deadlifts (135,95)(115,75)(95,65)(55,35) Welcome to a new week of fitness!  We are moving into two weeks of 3 reps...

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Soup Sandwich

***9 am class only today.  10-12 will be heats for the CF Open athletes*** Saturday, March 5, 2016 For Reps and Time: Tabata Pushups Run 2 Miles Bottom to Bottom Tabata Squats Our Saturday fun comes from crossfit.com back in January.  I saw this...

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Backwards

Friday, March 4, 2016 Deadlift: (65,75,85%) 5-5-5+ Then, 9-15-21: Push Jerk(115,85)(95,65)(75,55)(55,35) Pullup(banded)(ring row) For our deadlifts today, make sure to add 10 lbs to your current 1 rep max.  We want you to push yourself on the...

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Skillz

Thursday, March 3, 2016 Mobility and Skill Day The first part of class today we will be doing mobility working on areas that have been taxed this week.  After that, you get to pick a skill to work on or make up a wod from the week.  Enjoy some...

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