CrossFit Workout - Thursday 4/9/15

Ifor time, 21-15-9 reps of

overhead squat  95lb/65lb
ring dip
burpee

Warmup:  3 rounds, 500 meter row, 15 pushup, 15 hollow rocks, 5 inchworms, 10 overhead squats(pvc+increasing weight/warmup sets)

AfterWOD/Cool down:  Coach's choice

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CrossFit Workout - Wednesday 4/8/15

RKB swings and Double unders, for about 16 minutes.  Show up and see how many.

Warmup:  Core work
Strength:  Shoulder press 10-10-10-10-10
Cool down:  Face pulls and band good mornings

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CrossFit Workout - Tuesday 4/7/15

for time

9-7-5-3-1 reps - power clean
18 wall ball shots finish each round

Barbell @ 155lb-M/115lb-W
med ball @ 20lb/10'-M/14lb/9'-W

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CrossFit Workout - Monday 4/6/15

15 rounds, for time

3 weighted pull-up - 30M/20W

6 push-up

9 squat

12 sit-up

Run 200 meters after every 3 rounds

CrossFit Workout - Saturday 4/4/14

CrossFit Workout - Friday 4/3/15

"Deck of Cards"

A new deck will start at the following times, please show up early enough to get warmed up in time to start with the group.  You may not join a group mid-deck.

New decks start at
5:20am
5:50am
6:20am
6:50am
7:20am

9:20am - Execs Only
9:50am - all members

*** No OPEN GYM on Easter Sunday.

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CrossFit Workout - Thursday 4/2/15

GThanks to all the good sports who were so willing to help with the painting Wednesday. For all of you who skipped on April Fool's Day, you'll pay handsomely ;-)

Strength - Baćk Squat 5x5

We will instruct you on proper form and squatting technique as well as choosing the weight for your warmup sets all five work sets.