Friday, November 28, 2014

Thursday, November 27, 2014

Closed For Thanksgiving

We're closed Thursday-Sunday for Thanksgiving.

WOD:
2LBS of Turkey
1lb of sweet potato
1 slice of pumpkin pie



Liftsgiving Dinner

Wednesday, November 26, 2014

WODcopia

Strength/Skill: Dodgeball Warm Up

WOD: WODcopia
8 Rounds For Time
5 HSPU (L2-Pike, L1-DBSP)
5 STO (RX-135/95, L2-95/65, L1-65/35)
5 GHD Sit Ups (L2/L1-Sit Ups)
5 Deadlifts (RX-135/95, L2-95/65, L1-65/35)
5 Wall Balls (RX-20/14, L2-16/10, L1-10/6)
5 Front Squats (RX-135/95, L2-95/65, L1-65/35)
5 Pull Ups


Julie and KT are a great team. 1st place!!!

Tuesday, November 25, 2014

Give It Everything You Got

CrossFit Kids Class - 5:00pm

Strength/Skill: Push Press

WOD:
15 minute amrap
8 HR Push Ups
15 Box Jumps (RX-24/20, L2-20/16, L1-16/12)
20 KB Swings (RX-53/35, L2-35/26, L1-26/18)

Katie and Charner aka Win or DIEvorce Trying got 3rd 

Monday, November 24, 2014

Every Second Counts

Strength/Skill: Squats

WOD:
3 Round For Time
21 Double DB/KB Front Rack Walking Lunges
15 Pull Ups (L2-Assisted, L1-Ring Rows)
9 Clean And Jerk (RX-135/95, L2-95/65, L1-65/35)

Rees and Coy was 1 second away from winning the teen division

Sunday, November 23, 2014

Rest Day

Rest day. Go play a sport for 60 minutes.

How do you recover?

Saturday, November 22, 2014

Free Workout


We have another free workout so you can try CrossFit! We'll get started at 10:00am but try to arrive around 9:45. This is a great chance for you to come and see what CrossFit is all about. You can participate or just watch and ask questions afterwards. The workout will be scaled/modified so EVERYONE can participate so don't be scared. Bring lots of water, a friend, and a smile!


Free Workout