No Yoga Sunday. Happy Halloween! If you wear a costume to the team WOD you will get a discount on the workout. Looking forward to seeing what people show up in. A CrossFitter doesn’t count as a costume. -TEAM WOD- A team workout will be made up on the spot by Sarah. Come get a great free workout at 10am. Drag a friend along! …
No yoga this Sunday. -Freedom Friday WOD- Horton 9 rounds for time with a partner of: – 9 Bar Muscle Ups – 11 Clean and Jerks 155/105# – 50-yard Buddy Carry Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a he …
No yoga this Sunday. Sorry everyone who has been so consistent. Yoga will be back on the following week. -WOD- The clock will count up to 12min 1min AMRAP Row for Calories 1min AMRAP Handstand push-ups 2min AMRAP Row for Calories 2min AMRAP Handstand push-ups 3min AMRAP Row for Calories 3min AMRAP Handstand push-ups …
-WOD- Back Squat 5-5-5-5-5RM (NOT for time between each set do 8 box jumps 18/20″) 3 Rounds Of: – 50 Double Unders – 20 Wall Ball (20# to 10’/14# to 9′) – 20 Toes To Bar …
-WOD- Lurong Challenge #2 Retest 9min AMRAP Of: Level III (3) 20 G2OH 95/65# 7 Bar Facing Burpees 15 G2OH 135/85# 7 Bar Facing Burpees 10 G2OH 155/105# 7 Bar Facing Burpees 5 G2OH 185/135# 7 Bar Facing Burpees AMRAP G2OH 225/155# Level II (2) 20 G2OH 65/45# 7 Bar Facing Burpees 15 G2OH 75/55# 7 Bar Facing Burpees 10 G2OH 95/65# 7 Bar Facing Burpees 5 G2OH 135/95# 7 Bar …
-WOD- XS Benchmark – 500m Row – 40 Air Squats – 30 Sit Ups – 20 Push Ups – 10 Pull Ups – 500m Row Or Gymnastics XS Benchmark – 500m Row – 40 Alternating Pistols – 30 Toes-to-bar – 20 Handstand Push Ups – 10 Muscle Ups (Rings) – 500m Row …
-OPEN GYM- Come make up a WOD you might have missed or work on something you suck at from 11am to 1pm.