Rowing Nancy
Regular class times today! Let’s burn off those Holiday Desserts and Forge Elite Fitness ! WOD 12 . 26 . 18 Rowing Nancy 5 Rounds 500m Row 15 Overhead Squats 95 / 65
Regular class times today! Let’s burn off those Holiday Desserts and Forge Elite Fitness ! WOD 12 . 26 . 18 Rowing Nancy 5 Rounds 500m Row 15 Overhead Squats 95 / 65
830 class only ! But the WOD is ran like OPEN GYM , where you can come and start whenever you are ready. Try and start by 11 am. Gym will be open till around 12 ish! I have an awesome Christmas sweater to wear ! Hope you do too! ” 12 Days of Christmas
12 Days of Christmas Read More »
Christmas Hours : Monday , Christmas Eve – 830 am – 11 am , 12 days of christmas WOD Tuesday Christmas Day – Closed , enjoy your time with your family Wednesday through Friday – regular hours WOD Friday 12 . 21 . 18 A. Clean and Jerk , on the 2 minute 3 –
WOD 12 . 20 . 18 Last day to donate to the toy drive is Friday ! Thank you to all that donated! ” Truffle Shuffle ” 1 min Max calories Bike 1 min Max reps toes to bar 1 min max reps shuttle sprint 20m ( 10 m down and 10 m back )
wod 12 .19 . 18 Last day to donate toys is Friday noon class. Thanks to all that donated! ”Capture the Flag” 50 calorie row 40 box jump overs 30 deadlifts 185/125 50 wall balls 40/30 ring dips 50 wall balls 30 deadlifts 40 box jump overs 50 calorie Row time cap 25 min
WOD 12 . 18 . 18 “Candy Rain” 16 min AMRAP 4 Power Snatch 135 / 85 8 Strict Pull ups 24 DUBS
wod 12 . 17. 18 Mike Tyson 5 x 2:00 min rounds 3 hang power clean 6 push jerk 9 front squat max reps burpees in remaining time rest 1 min between rounds use a 155/105 barbell respectively score total burpees
WOD 12 . 14 . 18 AMRAP 3 , 4 , 5 , 6 with 2 minute rest between each amrap. Run 400m 30 Wall Balls 20 Deadlifts 225 / 155 100 double unders Max calories row Score each AMRAP, 400 is 1 rep. And total reps over all 4 amraps.
WOD 12 . 13 . 18 Nate Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit
WOD 12 . 12 . 18 A. Building over 5 sets : 3 rep Power clean + 1 Jerk B. Super Man 7 Rounds 7 Power clean 165 / 115 7 Box Jumps 30 / 24 Compare to 12 . 2 . 15