Fitness Challenge 2020
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 […]
Love Triangle
Happy Martin Luther King Game , classes will run on regular schedule. Fitness challenge , Dunk , all the fun starts tomorrow. WOD 1 . 20 . 20 Love Triangle 6 min AMRAP 12 OHS 75 / 55 15 KBS 53 / 35 Rest 2 min 6 min AMRAP 12 OHS 75 / 95 30 […]
Isabel
January 17 , 2020 Build to a heavy snatch – 7 min practice 3 rep touch and go snatch – 5 min Isabel 30 snatches for time 135 / 95
20 rep Back squat
January 16 , 2020 A. 20 rep back squat B. 10 rounds or 10 min whatever happens first 40 dubs 1 legless rope climb
EMOM of DOOM
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
Push Jerk for Reps
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 […]
Grace
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
20 rep back squat
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
ALL the monostructural
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 )
Kalsu
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 […]