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
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
