March 30, 2017 SCHEDULE ANNOUNCEMENT: Starting next week, April 3rd, the Monday-Wednesday-Friday 5:30am Class is moving to 5:00am. We are also adding a 7:30pm Class Monday-Thursdays. Metcon: 3 Rounds of: 100 Double Unders 15 Hang Cleans (115lb/75lb) 25 Wall Balls (20lb/14lb) Gymnastics: “Mini J.T.” 15-12-9 reps of: (not for time) Handstand Push ups Ring Dips...Read More
March 29, 2017 REMINDER: First Yoga Class is this Saturday, April 1st at 11:00am. Please sign up at gym if you are interested in attending or looking to purchase a class package. There will also be a class after Open Gym on Sunday at 4:30pm. See schedule below. Conditioning: 2 Rounds of: 3:00 Max Effort...Read More
March 28, 2017 Strength: A. Push Press 5 x 3 (prog. loading, but don’t exceed 80%) B. Rowing 4 x 25/20 Calorie Row Metcon: “A. Dunn” 800m Run 30 Deadlifts (275lb/185lb) AMRAP Ring Muscle ups *13 minute time cap Happy Birthday to CrossFit member, Amber Dunn!Read More
March 27, 2017 This is a Deload Week. We will still have Strength movements, but the intent is just to work on good form, not going for heavy weight. Strength: A. Overhead Squat 5 x 3 (prog. loading, but don’t exceed 80%) B. Hang Power Snatch 5 x 3 (prog. loading, but don’t exceed 80%)...Read More
March 25, 2017 REMINDER: CrossFit Open 17.5 Heats will start around 10:00am. This is the last weekend of this schedule and then we will be going back to our regular class schedule for Saturdays, with the addition of Yoga Class at 11:00am. Please let staff know if you are interested in signing up for Yoga. ...Read More
March 24, 2017 SCHEDULE ANNOUNCEMENT: The 4:30pm CrossFit Class today will be a Free Trail Yoga Class. Come warm up before the 5:30pm Open Workout 17.5 or do some Active Recovery. All are welcome to join. This is the last week for the CrossFit Open. Come cheer on your fellow athletes at 5:30pm tonight or...Read More
