5/Arm KB Snatch 53, 35
10 Goblet Squats 45, 35
10/Leg Mountain Climbers
1 Rope Climb
Tuesday, September 6, 2011
Sunday, September 4, 2011
Sorry, last minute change...
We will have open gym tomorrow (MONDAY) from 8am-10am. Feel free to come get a WOD in!! Coaches will be WOD'ing too, so no organized group class. Happy Labor Day!
Saturday, September 3, 2011
"31 Heros" WOD
AMRAP in 31 Minutes:
8 Thrusters 155#, 105#
6 Rope Climbs
11 Box Jumps 30", 24"
**This is a partner WOD. Partner #1 will do the work listed above, while partner #2 runs a 400m with a sandbag 45#, 25#. Once partner #2 returns from the run, partner #1 will grab the sandbag and start their 400m run, while partner #2 continues work where partner #1 left off.
Score=total number of reps
Friday, September 2, 2011
On Sept 3rd...
CrossFit gyms across the nation and world will gather together to honor our heros killed in action Aug 5, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds recieved will go to these families through the Navy SEALS foundation. To register please go to www.31heroes.com
Thursday, September 1, 2011
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