September 21, 2018

Another week in the books!  And another week closer to our October strength month - get ready to put in serious work!

Barbell Warm Up (Empty Bar)

20 Shoulder Presses 

20 Muscle Snatches

20 OHS

20 Curls

20 BB Rows

20 Good Mornings

10 Front Rack Stretches

20 Thrusters

WOD

18 AMRAP

3...

August 27, 2018

Welcome to a brand new week!

Barbell Warm Up (Empty Bar)

20 Shoulder Presses 

20 Muscle Snatches

20 OHS

20 Curls

20 BB Rows

20 Good Mornings

10 Front Rack Stretches

20 Thrusters

ME Back Squat (65%)

WOD

4 Rounds

200m Run

8 Thrusters (135/95)

16 V- Ups

- Rest 2 Min - 

Stimulus: Each roun...

July 12, 2018

Another great day of full effort by everyone!  Keep it up!

Barbell Warm Up (Empty Bar)

20 Shoulder Presses 

20 Muscle Snatches

20 OHS

20 Curls

20 BB Rows

20 Good Mornings

10 Front Rack Stretches

20 Thrusters

WOD

5 Rounds

100m Run

20 WallBalls (20/14)

200m Run

5 Wall Climbs

100m Run

20...

July 6, 2018

Finish up the week STRONG!

DB Warm Up

20 Presses

20 Lateral Raises

10+10 Flys and Rows High

10+10 Flys and Rows Low

20 Pull Overs

20 DB Swings

20 Snatches (10 Power, 10 Squat)

20 Thrusters

20 Sit Ups

WOD

800m Run

50 T2B

600m Run

50 Pull Ups

400m Run

50 V-Ups

200m Run

25 HSPU

April 12, 2018

Free Class Saturday at 11AM - Come see what CrossFit is all about!

WOD

3 Rounds

250m Row

10 OHS (135/95)

50 Double Unders

25 Burpees

15 T2B

30 V-Ups

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