Keep in mind the more you come in the easier it is. As ridiculous as that sounds. It is true. I can’t tell you how many times people come in once then take 3 days off. When this happens, the soreness creeps up hard. Take time out of your day to commit one hour to CrossFit. Just walk in and let us do the rest. Please don’t just come in once or twice …
-WOD- Max Box Jump height 5 Rounds for time of: -5 shuttle run 30′ -5 Man Maker 35/25 (Push Up on DB’s, right arm pull, Push Up on DB’s, left arm pull, Push Up on DB’s, Jump to a squat with DB’s on shoulder & drive overhead) Class Sign In …
Here is a pic of the 9:00AM Class. I love kathy’s first words today “You want us to do all of that?” Not only did she do it all but she kept a nice pace all the way through the workout. Just look at her go! -WOD- Death by shuttle run min #1 – run 30′ min #2 – run 30′ twice min #3 – run 30′ three time …
-WOD- A nice little chipper For Time: 20 calorie row 20 hip extensions 20 KB swings 53/35# 20 Sit Ups 20 Push Ups 20 Lunges 20 Pull Ups 20 Air Squats 20 Shuttle Runs 30′ 20 Burpees Class Sign In …
Nice work today on the XS Benchmark workout! Everyone that did that workout last month got a PR today. Make sure you keep track of your time and we’ll hit that workout again in a little over a month. -WOD- Deadlift Heavy!!! As many rounds as possible in 10 minutes of: -11 Shuttle Runs -7 Deadlift @ 225/135#’s -5 Burpees Class Sign In …
-WOD- With a running clock of 3min perform: -11 shuttle runs 30′ – Max # of cleans with remaining time @ 135/95 Rest 1min and repeat for a total of 4 rounds Your score is the total # of cleans Class Sign In …
-WOD- 3 Rounds for time of: -Run 400m -20 Hip Extensions -10 Power Cleans 135/95# Class Sign In