Mike is using Open Gym Thursday to get a WOD in that he missed earlier in the week!
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Reminder: Shayan will be running open gym today from 9:30am to 11:30am!
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WOD

Romanian Deadlift:
4 sets of 8

“Midline Madness”
4 Giant Sets, not for time:
15 Abmat Sit-Ups
20 Hip Extensions
25 Flutter Kicks
30 Banded Good Mornings

“Change before you have to.”

~Jack Welch

October 14, 2017

Sunday October 15, 2017

Mike is using Open Gym Thursday to get a WOD in that he missed earlier in the week! __ Reminder: Shayan will be running open gym today from 9:30am to 11:30am! __ WOD Romanian Deadlift: 4 sets of 8 “Midline Madness” 4 Giant Sets, not for time: 15 Abmat Sit-Ups 20 Hip Extensions 25 Flutter Kicks 30 Banded Good Mornings […]
October 13, 2017

Saturday October 14, 2017

Baylie, Becky. Kelli, and Leonor are working on their core strength with Wall Walks! __ Reminder: Caleb is back on for the Olympic Lifting class today at 9:00am! Shayan will also be running open gym this Sunday from 9:30am to 11:30am! __ WOD In teams of 2, complete the following for time: Run 1 mile together with your partner Then… […]
October 12, 2017

Friday October 13, 2017

Dainja is using his CrossFit athleticism to kill it in Kickball and help bring us to a perfect season! Bring on the championship! __ Happy Birthday Daina! __ It’s Benchmark Friday! __ Benchmark WOD “The Chief” Compare to 12/16/16 Max rounds in 3 minutes of: 3 Power cleans (135/95) 6 Push-Ups 9 Squats Rest 1 minute. Repeat for a total […]
October 11, 2017

Thursday October 12, 2017

Julie has brought the PR board home for a little extra motivation! __ Happy Birthday Heath! __ WOD Option 1: Back Squat: 3 Sets of 5 followed by… “Turn and Burn” For Time: 30 Thrusters (65/45) 400 Meter Run 30 Thrusters (65/45) Option 2: OPEN GYM Make up a WOD that you missed, or a WOD that you have really […]