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 […]
Bad Zombie
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 […]
Kelly
January 3, 2020 5 Rounds 400m run 30 wall balls 30 box jumps
20 rep back squat
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
Happy New Year
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 […]
2020 chipper
class times 530 , 830 , and noon. Open gym till 2 pm . Closed Wednesday. regular schedule thursday and friday Run 800m 20 pull ups 30 push ups 40 situps 50 squats 60 dubs 20 Clean and Jerks 135 / 85 60 dubs 50 squats 40 situps 30 push ups 20 pull ups 800m […]