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WOD January 15 , 2020 24 min EMOM Min 1 : 15 / 12 calorie row Min 2 : 10 toes to bar Min 3 : 10 cal bike Min 4 : 6 Burpee box jump over 30 / 24

WOD January 14 , 2020 10 – 8 – 6 – 4 – 4 – 6 – 8 – 10 Push Jerk on the 2 – 3 min Add load as reps decrease , then go down in weight as reps increase. Cash out 100m Run 10 m handstand walk 250 m run 20 m

Fitness Challenge starts January 21st WOD 1 . 10 . 20 A. Build to a heavy Clean and Jerk – 12 min (Power clean and Push jerk ) B. 30 cleans and jerks for time 135 / 95

Kids CrossFit thursday 3:30 – ages 8 – 12 Friday 3:30 13 – 16 Fitness challenge starts January 21 A. 20 rep back squat – increase by 5 – 10 lbs from last week B. AMRAP 9 10 KBS 53 / 35 10 Box Jumps 24 / 20

KIDS CrossFit Wednesday , Friday 13 – 16 , 3:30 pm THursday 8 – 12 , 3:30 pm WODS 1 . 8 . 20 5 Rounds for time 50 Dubs 16 / 14 calorie row run 250m 12 / 10 calorie bike ( start at any station and go in any order )

Kids Class tuesday 8 – 12 Wednesday ages 13 – 16 Fitness challenge starts January 21 WOD 1 . 7 . 19 Army 1stLt. James “Bob” Robert Kalsu,25, Oklahoma City, OK; was a starting guard for the NFL’s Buffalo Bills in 1968.  He played the entire season and was the Bill’s team rookie of the

KIDS Class Starts this week Monday 330 ages 13 – 16 tuesday ages 8 – 12 WOD 1 . 6 . 19 ALSO fitness challenge starts January 21 AMRAP 20 5 Strict pull ups , ( scale with band , ring row , worlds smallest kip ) 10 Deadlift 155 / 105 15 situps Every

January 3, 2020 5 Rounds 400m run 30 wall balls 30 box jumps

January 2 , 2020 A. 20 rep back squat ( we will do this every thursday in January… remember your load and add 5 – 10 lbs a week. ) B. AMRAP 10 10 – 20 – 30 – 40 – etc dubs 1 – 2 – 3 – 4 – etc rope climb

We are closed today. Spend time with your families and write down your goals. 2 specific goals for fitness ( gain 5 lbs of muscle , lose 10lbs of fat ) , get 100 double unders in a row 1 specific nutrition goal ( eat 2 eggs and 1 cup of spinach every day for