Becky is always working hard to perfect her lifts!
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Reminder: Caleb will be coaching the first olympic lifting class today at 9:00am! Shayan will also be running Open Gym this Sunday from 9:30am to 11:30am!
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WOD

Skill Work: Yoke and Tire Flips

Then…

In teams of three, complete as many reps as possible in 17 minutes of:
First 5 minutes:
Station 1: Dumbbell Overhead Squats
Station 2: Plank Static Hold
Station 3: Rest

Second 5 minutes:
Station 1: Dumbbell Snatches
Station 2: Hand Stand Hold (Wall)
Station 3: Rest

Third 5 minutes:
Station 1: 30/20 Medball SIt-Ups
Station 2: Hollow Rock Hold
Station 3: Rest

Teams must rotate stations as a team, with only one team member working at each station. The weighted movement can only occur while the Static Hold is occurring and cannot exceed 10 reps per partner.

After each five minute block there will be a one minute rest for all teammates.

Total score is the rep count on the Dumbbells/Medballs.

“If you are not willing to risk the unusual, you will have to settle for the ordinary.”

~Jim Rohn

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May 26, 2017
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Saturday May 27, 2017

Becky is always working hard to perfect her lifts! __ Reminder: Caleb will be coaching the first olympic lifting class today at 9:00am! Shayan will also be running Open Gym this Sunday from 9:30am to 11:30am! __ WOD Skill Work: Yoke and Tire Flips Then… In teams of three, complete as many reps as possible in 17 minutes of: First […]
May 25, 2017
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Friday May 26, 2017

Steen is using Open Gym Thursday to prepare for “Murph”! __ It’s Benchmark Friday! __ Reminder: “Memorial Day Murph” is coming up this Monday! We will be running an 8:00am and 10:00am WOD, and then we are excited to celebrate with a fun BBQ at 11:30am! We will be providing burgers, please bring a side to share. We are excited […]
May 24, 2017
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Thursday May 25, 2017

Katie and Cassidy working on their Muscle-Ups! __ CrossFit Kids is almost here! Here are a few details you might want to check out. We will be starting on June 13th with two age groups. Ages 5-9 will workout from 10:30am to 11:15am every Tuesday and Thursday for a 6 week cycle. Ages 10-14 will workout from 11:15am to 12:00pm […]
May 23, 2017
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Wednesday May 24, 2017

If you ever wondered what Dainja looked like before becoming a CrossFit badass, check out this flashback! __ CrossFit Kids is almost here! Here are a few details you might want to check out. We will be starting on June 13th with two age groups. Ages 5-9 will workout from 10:30am to 11:15am every Tuesday and Thursday for a 6 […]