Kelly

A little monkeying around between classes!

Kelly:
5 Rounds for Time
400m run
30 Box jumps 24″/20″
30 Wall balls 20#/14#

Monday, May 15, 2017

Weightlifting:
Bench Press
WOD:
10 minute AMRAP
Power clean 135/95
Ring dip
1 power clean, 1 ring dip, 2 power cleans, 2 ring dips, 3 power cleans, 3 ring dips, etc… keep adding one rep to each until time runs out

Happy Mother’s Day!!

Happy Mother’s Day to all of our Strong, Beautiful Moms!!
Open Gym 9:00 AM – 12:00 PM

Chip, Chip, Chip away…. partner style

6:45 class – 2nd heat!

Friday night!

CF Kids at 8:45 and 9:15 – It’s not too late to sign your kiddos up!  
WOD:
100 Double under
 90 Wall ball 20/14
 80 Toe to bar
 70 Box jump 24/20
 60′ Overhead kettle bell carry 70/53
 50 Calorie row
 40 Kettle bell swing 70/53
 30 Ring row
 20 Goblet squat 70/53
 10 Bar muscle up
** Bonus – must accumulate 40 calories on the assault bike.  This can be done at anytime during the wod.  Partners switch as needed.  One partner working at a time

Friday, May 12, 2017

**No 6:00am class today**  Sorry for any inconvenience! Join us at 8:15am, 4:15pm, 5:30pm or 6:45pm!

5:30 getting after Annie+

Weightlifting:
Back squat
Wod:
10 minute AMRAP
5 Deadlifts 250/185#
10 Pull ups
15 Calorie row

Push Up Annie

Power Cleans!

WOD:
50 Double under
50 Sit up
25 Push up
40 Double under
40 Sit up
20 Push up
30 Double under
30 Sit up
15 Push up
20 Double under
20 Sit up
10 Push up
10 Double under
10 Sit up

Wednesday 5/10/17

5:30 class grinding through Tuesday’s WOD!

Weightlifting:
Strict Press – work to a heavy single
WOD:
21-15-9
Power snatch 95/65
Box jump over 24/20

Tuesday May 9, 2017

**Reminder** CrossFit classes at 4:30, 5:30 & 6:45 today
CF Kids at 3:45-4:30

Death by 10 meters!

WOD
16 minute AMRAP
8 S2OH  115#/80#
16 Front rack lunges  115#/80#
24 Burpees over bar

Death by….

Full class schedule starting today!!  Please check for class times!

Weightlifting:  Power Clean 
Skill:  L-sit
Wod:  Death by 10 meters

1st minute you will run 10 meters, 2nd minute you will run 2- 10 meters, 3rd minute you will run 3- 10 meters, etc.. You will continue to add 10 meters every minute until you can’t complete the required work in that minute

Open Gym

Join us for Open Gym 9:00 AM – 12:00 PM
Fun Partner Wod!  Nice work all!!