Monthly Archives: December 2017

Holiday Hours: 12/26 – 1/1/18

Holiday Hours 12/26 – 12/30 ” Sunday: Christmas Eve 12/24 – CLOSED Monday: Christmas Day 12/25 – CLOSED Tuesday 12/26 – Friday 12/29: Open Gym 6am-11am; 8am & 9am CrossFit Class *CrossFit Class will be a coaches surprise……so be prepared 🙂 Saturday 12/30 – Open Gym 8am – 11am; 9am CrossFit Class Sunday 12/31 &… Read More »

Category: WOD

1786:

1786: Friday 12/22 wod: 3 rounds for time of: Run 400 meters 115-lb. power snatch, 12 reps 6 bar muscle-ups or 5 rounds for time of: 25 kettlebell swings 53/35 20 db push press 15 pull ups 400 m run

Category: WOD

1785:

1785: Thursday 12/21 Testing – choose between strength or met con A. STRENGTH: 4×3 high bar b squat 3×3 push press @100% / superset 3×10 db press 5×2 b squat @ 80% 4×10 bb rollouts / SS 4×8 GHD SU Or B. Met – Con Amrap 40 Run to the gate on David st (zapo… Read More »

Category: WOD

1784:

1784: Wednesday 12/20 STRENGTH: b. press 3 3 2 2 1 1 wod: 5 rounds 1 minute db snatch (alternating) 1 minute DU 1 minute wall balls rest 1 minute

Category: WOD

1783:

1783: Tuesday 12/19 STRENGTH: Hang Power Clean 3 3 2 2 1 1 wod: FT 800 m run or row 6 rounds of 8 T2B 7 HSPU 6 Hang Power Cleans 135/95 800 m run or row

Category: WOD

1782:

1782: Monday 12/18 STRENGTH: thruster from the rack – 3 3 2 2 1 1 wod: amrap 21 row 20/14 cal or run 350 m 15 db squats 40/30 12 CTB or pull ups 9 box jump burpees

Category: WOD