March 11, 2018 Rest Day. Stay tuned to Facebook for Open Gym times. Still need to complete Open Workout 18.3 or looking to Redo it? Please be sure to contact a coach and/or judge to schedule your workout. Also, remember to submit your scores before 8:00pm Monday night. Happy Birthday to CrossFit member, Amber Parsley.Read More
March 10, 2018 SCHEDULE: CrossFit Class at 8:00am Oly Lifting and KidsFit at 9:00am CF Open 18.3 Heats at 10:00am Partner WOD Teams of 2 complete the following: 2 Rounds of: 60 Wall Balls (30/20) 50 Pull ups 40 Box Jumps (30″/24″) 30 Handstand Push ups 20 Partner Deadlifts (405/315) 10 Partner Synchronized Bar Facing...Read More
March 9, 2018 SCHEDULE ANNOUNCEMENT: CrossFit Open 18.2 Heats will be taking place at the 5:30pm Class. Please be sure to sign up for a heat time and be ready to go when your heat is up. Saturday Heat times will start at 10:00am, so there will not be a 10:00am CrossFit Class. There is...Read More
March 6, 2018 Metcon: (For time) 50 Calorie Ski Erg or Bike 40 Kettlebell Swings (53/35) 30 Shoulder to Overhead (125/85) 40 Kettlebell Swings 50 Calorie Ski Erg or Bike Accessory: (Not for time, but quality) 4-8-12-16 of: Squat Therapy* *Focus on developing a better squat. Don’t rush these! 10-20-30-40 of: Abmat Sit upsRead More
March 5, 2018 Strength: Push Press 5 x 3 (progressive loading) *Complete 10 Single Arm Kettlebell Bent Over Rows after each set. Metcon: 4 Rounds of: 1:00 Ring Push ups 1:00 Hang Power Cleans (155/105) 1:00 Lateral Barbell Burpees 1:00 Rest Happy Birthday to CrossFit member, Erin Brown!Read More
