June 30th
We have a new member of the muscle up club! Nice work Sam!!! -TEAM WOD- Bring a friend! It’s a free class at 10:00AM. Don’t forget to tell Deb Etzen Happy Birthday!
We have a new member of the muscle up club! Nice work Sam!!! -TEAM WOD- Bring a friend! It’s a free class at 10:00AM. Don’t forget to tell Deb Etzen Happy Birthday!
-WOD- 12min AMRAP – 3 Burpees – 3 Overhead Lunges (45/25) – 3 Box Jumps – 6 Burpees – 6 Overhead Lunges (45/25) – 6 Box Jumps – 9 Burpees – 9 Overhead Lunges (45/25) – 9 Box Jumps Continue going up by 3 each round. Class Sign In Today’s Results (This can only be seen if you’re logged in) [hide] 7:0 …
Here are a few pics of the Turkish Get Ups. Nice work today! Carl rocking out in the 1:30 class T.J. with the girls big lift of the day @ 50# Thomas with the big lift of the day @ 100# Deb working hard in the 4:30 class Lucas fighting hard in the 7:30 class Sam showing off the XS CrossFit shirt. Those shirts will fly off the shelves now! -WOD- 15min AMRAP & …
I know it has been hot this week but today should be just a little cooler. Come in ready to go hard! A little preview of the Turkish get up -WOD- Find your max Turkish get up 6 Rounds Of: – 200m Sprint – Rest 1min This is an all out effort. I know you can all walk, jog or run 200m but the goal here is to put everything you have into every spri …
Here is a pic of the Korandas after the Down and Dirty Mud Run this past weekend. I love it! keep it up!!! -WOD- 5 rounds for time – 10 deadlifts @ 225/155 – 20 wall ball @ 20/14 Class Sign In Today’s Results (This can only be seen if you’re logged in) [hide] 7:00AM – Sam 15:39 Rx – Willie 14:44 (Mods: 165# DL, 12# WB) R …
-WOD- XS Benchmark – 500m Row – 40 Air Squats – 30 Sit Ups – 20 Push Ups – 10 Pull Ups – 500m Row Class Sign In Today’s Results (This can only be seen if you’re logged in) [hide] 7:00AM – Deb 9:10 (Mod: Red Band) – Willie 9:03 Rx – T.J. 8:39 Rx – Chris 9:37 (Mods: Knees, Green Band) – Ch …