October 21, 2019

Monday

Oh hey... time for 20.2!
Remember scores need to be in at 5pm sharp! 
Gym will be open 3:30 today for anyone who wants a redo 😛

Warm Up:
Run 800m
2 Rounds 
12 Air Squats 
12 Burpees 
20 Sit Ups 


Strength:
Thrusters 
DB or Barbell
8-8-5-5-3


WOD:
Open WOD 20.2
AMRAP in 20 Min of:
4 Thrusters (DB 50/35#)
6 Toes to Bar 
24 Double Unders 

October 19, 2019

Saturday



Happy Weekend! 


Rise and shine..

See ya 8am for fun Partner WOD! 


Ps... rope climbs attire 🤷🏼‍♀️

October 18, 2019

Friday

Freestyle Friday's! 
Today is open gym and remember we no offer 
FIRDAY LUNCH CLASS 11:30am


Warm Up:
Run 800m
2 Rounds 
30 Mountain Climbers 
10 Jumping Pull Ups 


WOD:
Time for 20.2???


Make Up a workout you missed this week?


Create your own workout or work on a lift?? 


Have fun! 

October 17, 2019

Thursday

Yoga Today 4pm
20.2 announced 5pm 

Warm Up:
2 Rounds 
Run 200m
12 Slam Balls (15/10#)
8 Negative Push Ups (sllooowww)


Strength:
Sumo Deadlift High Pull 
5-5-5-3


WOD:
5 Rounds for time (25 min cap :)
50 Double Unders (you're welcome)
20 Sumo Deadlift High Pull (75/55#)
20 GHD Sit Ups 
20 KB Swings (53/35#)

October 16, 2019

Wednesday

Open 20.2 Announced 5pm tomorrow 
Yoga/Mobility 4pm Tomorrow! 

Warm Up:
Run 400m
EMOM for 5 min 
6 KB Swings (35/26#)
10 Shoulder Press (45/35#) 


Skill!
SLEDS!! WOO
2 Rounds 
Push Sled to end of building and back
15 Single Leg Bridges (each leg) 


WOD:
AMRAP in 20 min of:
Farmer Carry to End of building and back
15 Back Squats (185/135#)
Bear Crawl 200ft 
60 Walking Lunges 

October 15, 2019

Tuesday

How did you do on 20.1??
Thursday announces 20.2!!

Warm Up:
2 Rounds 
Run 200m
15 Double Unders
20 Grasshoppers (10 each side)
*hold push up position and bring knee out and up to elbow)


Strength:
Front Squats 
10-8-8-8


WOD:
3 Rounds for time of:
20 Wall balls (20/14#)
15 Pull Ups 
10 Deadlifts (225/185#)
Row 400m




**Yoga/Mobility Thursday 4pm! 

October 14, 2019

Monday

What a great weekend! 
We raised over $1700 for Breast Cancer!!! Thanks so much everyone! 
Congrats to our raffle winners too! 
Now... it's time for CrossFit Open! 
Gym will be open at 3pm today if you want one last chance at 20.1!!

Warm Up:
Run 800m
12 Air Squats 
12 Burpees 
12 OH Squats (PVC)


Strength:
Power Snatch 
5-5-3-3-1-1
**do after 20.1 if ya like! 

WOD:
20.1 
For time with a 15 min cap
10 Rounds 
8 Ground to Overhead (95/65#)
10 Bar Facing Burpees 


**There's still time to register for the CrossFit Open! it's only $20 and you can see where you stand in your age group against people around the world! How cool!!   Register Here!!!