September 22, 2015

Wednesday September 23, 2015

Mel and Mama Gina are keeping each other company during their four minutes of Hollow Rocks! __ WOD Five sets of: Against a 3 minute running clock, complete as many rounds and reps as possible of: 10 Ring-Dips 15 Toes to Bar 20 Pistols (alternating) 25 Sit-Ups Rest 3 minutes between sets, and pick up the next set where you […]
September 21, 2015

Tuesday September 22, 2015

Congratulations to Bree for joining the Muscle-Up club! __ Happy Birthday James G! __ WOD Gymnastics Strength: In 6 minutes, climb as high up the ladder as possible of unbroken C2B Pull-Ups 3-6-9-12-15… Once you have to break up the reps start over at 3 reps and continue climbing again. Conditioning: “Kettlebell Work” 3 Rounds for time of: 20 Kettlebell […]
September 20, 2015

Monday September 21, 2015

Mike is making sure to work on his mobility after his WOD’s! __ WOD Strength: Olympic Lifting A. 5×1 Pausing OHS, climbing, :10 hold at the bottom B. 4×1 Snatch Balance, climbing C. 3×1 High Hang Squat Snatch, climbing Conditioning: CROSSFIT GAMES OPEN WOD 15.4 Compare to 3/20/15 Complete as many reps as possible in 8 minutes of: 3 handstand […]
September 18, 2015

Saturday September 19, 2015

Buddy can’t get enough of Cam! __ HAPPY BIRTHDAY CAM T.! __ Don’t forget, Heather will be teaching Yoga today at 9:15am! __ Shayan will be running Open Gym this Sunday from 9:30am-11:30am! __ WOD Every minute on the minute for 20 minutes: 4 rounds of: :45 on/:15 off 1. Max reps of Thruster 95/65 2. Max reps of Double […]