Siteplicity

WOD 2 . 3 . 20 10 Rounds 200m Row , scale 12 / 10 calorie bike 10 burpees over the rower Rest 1 : 1 or rotate with a partner.

Wod 1 . 30 . 20 A. Last 20 rep backsquat – Have fun, be safe , be smart. Go get em. B. Gym Monkey AMRAP 10 2 muscle ups scale 4 ring dips 40 dubs

WOD 1 . 29 . 20 A. Work on your hang squat snatch – this will help you identify how heavy to go for the workout. Your squat snatch “should” be heavier than your power snatch. However, when first introduced to the snatch ( first 2 years ) this is not the case for most

WOD 1 . 28 . 20 5 Rounds 10 Deadlifts 225 / 155 20 push ups 30 squats

Kids Classes Monday , Wednesday and Friday are 13-16 years old. Kids Classes Tuesday , Thursday are 8 – 12 years olds. 330 – 4 pm Please bring a friend on Friday and Saturday only. This is to show your friends what CrossFit is and how you have been killing WODS. Also please show up

WOD 1 . 24 . 19 “Helen “ 3 Rounds 400m run 21 KBS 53 / 35 12 pull ups

WOD 1 . 23 . 20 A. 20 rep back squat – add 5 – 10 lbs from last week. B. 10 min AMRAP 10 pisols ( scale 10 lunges ) 10 push ups 100m run

WOD 1 . 22 . 20 EMOM 4 min – 4 reps power clean rest 1 min EMOM 4 min – 3 reps power clean rest 1 min EMOM 4 min – 2 reps power clean rest 1 min EMOM 4 min – 1 reps power clean B. 12 min abs 1 min situps 1

Dunk lady will be here most of the day, you can still get dunked, its not too late to sign up. Bring a suit and towel . The dunk process is done in a semi truck parked outside the gym. Only the dunk lady and you will be in the truck when you get dunked