Archive | January 2014

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Important!!! Again…

We will not have our 6am class on Tuesday. Sorry, but I do not think the parking lot will be plowed by then. Please stay tuned to Facebook for evening schedule.

Important!!!

We will not have our 0600 class tomorrow. Stay tuned to Facebook for updates regarding evening classes.

3 January WOD

Mobility (on your own) Warmup: 300 m row 10 ring dips 10 squat to box jump Strength: 7×1 snatch WOD: “Hard Cindy” AMRAP in 20 5 Weighted pull-ups (35/25) 10 Push-ups with feet on box (30/24) 15 Squats (45/35) *courtesy of crossfit.com

2 January WOD

Mobility (on your own) Warmup: 10 alt. pistol squats 10 pull-ups 20 yd broad jump Strength: 3×6 @75% of 1rm FS WOD: 500 m row 10 clean and jerk (155/105) 3 bar muscle ups 10 c n j (185/125) 3 bar muscle ups 10 c n j (205/145) 3 bar muscle ups 500 m row […]