7.30.2015

*Remember we will have a babysitter at 8:30 and 9:30 AM. Also remember that the Salute The Point Special is over Friday so if you have anyone left on the fence you better start prodding! SWOD Clean up cleans 5×3 prog increase weight WOD 21-15-9 Thrusters 115/75 Plyo Pushups Cash Out As a class Run Read more about 7.30.2015[…]

7.29.2015

KB swing review WOD: Every Other Minute On The Minute for 16 minutes, 8 minutes of total work. (EOMOTM) Double KB push-press RX (44/35) Comp (strict press) Scored like Tabata, lowest scoring round counts. 2 minute rest. 4 rounds for time: RX 53/35 400 meter run 20 American KB swings 50 double-unders (25minute time cap)

7.27.2015

Above are the results from 2.2.2015 (Let’s see you beat your score!) *We will have a baby sitter for 8:30 and 9:30 AM classes Monday, Tuesday, Thursday, and Friday this week* SWOD Tempo back¬†squats5x3@70% (5 sec down 2 sec hold, 5 sec up) WOD (Repeat from 2.2.2015) 20 min AMRAP 4 complexes (1PU/C2B,1T2B,1PU/C2B,1K2E) 20 box Read more about 7.27.2015[…]

7.25.2015

*Regular Saturday hours. 8 and 9 AM* PARTNER WOD 300 Double Unders *Switch every 25 DUs 4 x 100 Meter overhead plate carry 45/25 *Switch every 50 Meters 100 KB Walking lunges 53/35 *Switch every 10 100 Meter Bear Crawl *Switch every 10 meters 100 Ground to overhead 135/95 *Switch Every 10 reps

7.24.2015 Pioneer Day

Happy Pioneer Day! *Morning hours only. 5:30, 6:30, 7:30, 8:30, 9:30. There will be a sitter for both the 8:30 and 9:30 classes!* WOD “Pioneer Day¬†Deck of Cards Clubs¬†= Box Jumps Diamonds = V-ups Spades = KB Swings 53/35 Hearts = Burpees Joker = Run 400 Meters and 5 tire flips

7.23.2015

*Schedule announcement: In observance of Pioneer Day, this Friday, the 24th of July (NOT TOMORROW!) we will only be open during the morning classes and the CrossFit Kids class will be cancelled. No noon or afternoon classes on Friday. Thursday classes will be regular hours and so will Saturday morning.* SWOD 12 Minutes Station 1¬†– Read more about 7.23.2015[…]