Siteplicity

Happy New Year The gym is closed. Spend time making memories with your family and friends!

WOD 12 . 29 . 17 Fight Gone Bad Remix 3 Rounds for max reps 1 minute Kb Snatch 53 / 35 1 minute Toes to bar 1 minute Box Jumps 1 minute Sumo deadlift high pull 75 / 55 1 minute calorie row rest 1 minute In this workout you move from each of

Exenderance order is on the front desk. Get your supplement order in by Friday and let the GAINZ begin. 12 . 28 . 17 “Whirlwind” Every 5:00 min for 5 rounds complete for times Run 400m 15 shoulder to overhead 115/75

WOD 12 . 27 . 17 Learning some of the skills in CrossFit can be frustrating. You see the WOD and you like all the moves , but that one move… double unders. Don’t let it get to you. Skills take time to develop. Some get it faster than others and all skills are attainable

The Holidays are such a great time to hit the reset button mentally and physically. I spent the weekend purging my old , unused , wasteful ” stuff ” and getting ready to hit reset for the New Year. I cleaned out my closets. I threw away clothing, bedding, lawn furniture and junk food. Get

WOD 12 . 22 . 17 “Work Horse” AMRAP 15 10 Thrusters 95 / 65 15 Kettle Bell swings 53 / 35 30 Double Unders    

A. Work up to a heavy power snacth 10 min B. “Smoke on the water ” 5 x 2 min Round Buy in Row 20/ 16 Calories Max Snatch 75# , 95 # , 115 , 135 , 155 Womans load : 55 , 65 , 75 , 85 , 95 Rest 2 min

WOD 12 . 20 . 17 ” Mad Dash ” 3 Rounds for time 800m Run 20 Deadlifts 225 / 155 20 Burpee Box Jump Overs

December 18 , 2017   ” Pistols with Nate ” AMRAP 20 2 ring muscle ups ( scale with strict pull ups and dips) 4 HSPU ( scale with picking push up ) 8 pistol squats ( scale to a box or ball )

A. Front Squats 5 – 5 – 5 – 5 – 5 OT3 Min B. 13.4 Open AMRAP 7 3 – 6 – 9 – 12 – 15 – etc Clean and Jerk 135 / 95 Toes to bar