Saturday Sept 22, 2018



Always leading by example!

OPEN GYM 7:30am- 9:00am
CrossFit Class: 9:00am-10:30am WOD TBA 
Afterwards, we have ordered in some food and treats to our Fall Social 

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Friday Sept 21, 2018


Happy Birthday Alyssa

With a running clock starting from 0:00-7:00 
In teams of 2, Complete as many reps as possible in 7:00 minutes of: Synchronized bar-facing burpees
7:00-14:00 Minutes: REST
14:00 Minutes: For Time – In Teams of 2:
20 synchronized squat cleans #135/#95
20 synchronized squat cleans #185/#125
20 synchronized squat cleans #225/#155
Post scores to comments 

Box Brief:
Saturday Sept 22, 2018 – OPEN GYM 7:30am- 9:00am

1 BIG CrossFit Class: 9:00am-10:30am WOD TBA 
Afterwards, we have ordered in some food and treats to our Fall Social 

Thursday Sept 20, 2018


Skill of the Day: Kipping Pullups/Chest-Bar Pullups/Butterfly Pullups


6 Rounds of 
:90 intervals- 15/10 Pullups
Followed by max distance HS walk (50′ increments if possible)
Rest 2:00 Minutes between rounds

Coaches Notes
You will only be working for :90 each round. Once you complete 15 Pullups for men/10 Pullups for women, you will go directly into a max distance HS walk. Continue to accumulate distance until :90 is up. Rest 2:00 and repeat. Starting with the pullups each round.
Post scores to comments

Box Brief:
Saturday Sept 22, 2018 – OPEN GYM 7:30am- 9:00am
1 BIG CrossFit Class: 9:00am-10:30am WOD TBA 
Afterwards, we have ordered in some food and treats to our Fall Social 

Wednesday Sept 19, 2018


Jeff

Part 1. Spend 15:00 Minutes building up to a heavy triple- Deadlift 
Part 2. In Teams of 2, For Time- 
3 Rounds of:
75/50 Calorie Bike
35 Deadlifts #185/#125
Partition as needed, One athlete working at a time
 

Gymnastics WOD: 3 Rounds Not For Time:
– 3 rope climbs
– accumulate 2 mins in a tuck hold
– 20 strict pull ups (regular grip)
– 50 hollow rocks
– 50 open rocks
– accumulate 2 mins in a handstand hold
– 20 around the world
#drillsdrillsdrills


Box Brief:

Saturday Sept 22, 2018 – OPEN GYM 7:30am- 9:00am
1 BIG CrossFit Class: 9:00am-10:30am WOD TBA 
Afterwards, we have ordered in some food and treats to our Fall Social 

Tuesday Sept 18, 2018


Katie

For Time: 2KM Row
REST 3:00 Minutes then go directly into: Every minute on the minute for 10:00 minutes:
2 Squat Cleans #225/#155

REST 3:00 Minutes then go directly into: 1KM Row- MAX EFFORT
Post scores/loadings to comments

Box Brief:
Saturday Sept 22, 2018 – OPEN GYM 7:30am- 9:00am
1 BIG CrossFit Class: 9:00am-10:30am WOD TBA
followed by some food and treats for our Fall Social 

Monday Sept 17, 2018


Jamar and Sharon

Part 1. Assault Bike Medley: 4 Rounds of
25/20 Calories
REST :45 seconds
20/16 Calories
REST :45 Seconds
15/12 Calories 
REST 2:00 Minutes
*The goal is to increase the pace within each round*

Part. 2 Back Squats: 5-5-5-5-5 (75%)
Post loadings/times to comments 

Box Brief:
Saturday Sept 22, 2018 – OPEN GYM 7:30am- 9:00am
1 BIG CrossFit Class: 9:00am-10:30am WOD TBA 

followed with some food and treats for our Fall Social 

Sunday Sept 16, 2018


Kelsea

OPEN GYM 9:30am-11:30am

4 Rounds NOT for time
10 Dumbbell strict press (each arm)
10 Dumbbell upright row (each arm)
10 Ring dips
10 Ring rows

Box Brief: Saturday September 22, 2018
OPEN GYM 7:30am- 9:00am- 1 CrossFit Class: 9:00am-10:30am, followed by some food and treats to our Fall Social