WOD – January 8, 2018

This months CrossFit 101 class starts today at 6am, 1030am, and 630pm!  

Work Out of the Day


Deadlift 5-5-5-5-5

then,

As many rounds as possible in 10 minutes of:

12box jumps, 24/20″

9 deadlifts, 185/125lb

6 strict handstand pushups

Post load and rounds completed to beyond the whiteboard.

WOD – December 5, 2018

Today’s workout can be done in teams of 2.  It is in honor of a CrossFitter that died fighting for our country.  It’s a tough workout, but as always, our coaches will customize the workout to your individual fitness level.  Wear RED to remember all those deployed!  

Work Out of the Day


“Bull”

2 rounds for time of:

200 double unders

50 overhead squats, 135/95lb

50 pullups

1 mile run

Post time to beyond the whiteboard.

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

WOD – January 2, 2018

Work Out of the Day


Clean and jerk 1-1-1-1-1-1-1

then,

“2018”

2 rounds for time of:

20 lateral bar burpees

18 power cleans, 135/95lb

20 lateral bar burpees

18 front squats, 135/95lb

20 lateral bar burpees

18 jerks, 135/95lb

Post loads and reps to beyond the whiteboard.

WOD – December 29, 2017

Workout times for tomorrow are 5am, 6am, 8am, 930am, and noon.  There are no evening classes!

We are open Saturday, but closed Sunday and Monday!

Work Out of the Day


“Countdown to 2018”

In teams of 2, for time:

100 deadlifts, 115/75lb

90 wallballs, 20/14lb

80 hang power clean, 115/75lb

70 toes to bar

60 shoulder to overhead, 115/75lb

50 bar facing burpees

40 thrusters, 115/75lb

30 calorie bike

20 power snatch, 115/75lb

10 burpee bar muscle ups

Post time to beyond the whiteboard.

WOD – December 28, 2017

Work Out of the Day


                                                                           

“Brehm”

For time:
10 Rope Climbs
20 Back Squats, 225/155lbs
30 Handstand Push-ups
40 Calorie Row

Post time to beyond the whiteboard.