Attention: This Thursday is July 4th and we will be running a holiday schedule. Come join us for a fun team work out at 8am or 10am and then go enjoy your holiday! We will be back to our regular schedule on Friday and Saturday. __ There is no kickball this week! __ It’s about time for another nutrition challenge! […]
Happy Birthday Summur! __ WOD “Saturday Teamwork” In teams of four, complete three rounds each of: Row 500 Meters 30 Thrusters 95/65 lbs 20 Burpees Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.
Happy Birthday James! __ It’s Benchmark Friday! __ Benchmark WOD Group Warm Up: The Burgener Warm UP Skill Practice: Muscle-Ups “Amanda” Compare to 3/1/13 Three rounds, 9-7- and 5 reps, for time of: Muscle-Ups 135/95 pound Squat Snatch *Scale Muscle-Ups with either Bar Muscle-Ups or 18-14-and 10 reps of Pull-Ups and Dips. __ Check out these videos for some tips […]
Cassi’s little girl Baylee was so inspired by her mom crossfitting that she drew this picture! __ WOD Complete as many rounds and reps as possible in 7 minutes of: 10 Burpees 100 Meter Run Rest 3 minutes, and then . . . Complete as many rounds and reps as possible in 7 minutes of: 14 Kettlebell Snatches (7 each […]