FRIDAY 1/8/16

There will no longer be a 5pm class on Thursday and Fridays due to
the quickly growing CrossFit Kids…..
Sorry for the inconvenience….

20min EMOM                                                  
ODD:   12 wallballs                                          
EVEN: 12 burpees

THURSDAY 1/7/16

There will no longer be a 5pm class on Thursday and Fridays due to
the quickly growing CrossFit Kids…..
Sorry for the inconvenience….

5RFT:                                                                
10 KB Clean and Jerks (53/35)                    
10 GHD Situps or 20 v-ups                                    

WEDNESDAY 1/6/16

There will no longer be a 5pm class on Thursday and Fridays due to
the quickly growing CrossFit Kids…..
Sorry for the inconvenience….

WOD
5 min AMRAP                                                      
8 push ups                                                          
4 squat cleans (155/105)
                                   
rest 5 min
                                                        
6 min AMRAP                                                  
30 DUs                                                              
10 thrusters (75/55)                                        
5 box jumps (30/24)
                                        
rest 5 min
                                                       
10 min AMRAP                                              
400m run                                                          
30 deadlifts (185/135)                                    
25m handstand walk                                        
20 KBS (53/35)                                                
20 pistols

TUESDAY 1/5/16

There will no longer be a 5pm class on Thursday and Fridays due to
the quickly growing CrossFit Kids…..
Sorry for the inconvenience….

3RFT                                                                  
12 T2B                                                                
21 Hang Power Snatch (75/55)                      
400m Run

THURSDAY 12/31/15

TODAY ONLY 5AM, 6AM, 7AM, AND 8AM CLASS
TOMORROW NEW YEARS DAY —-  CLOSED
SATURDAY 1/2/15 —– CLOSED

MAKE YOU OWN TIME CAP…..

Buy In 800 M Run OR 1,000M row
5 Rds
60 Squats
30 Sit-ups
20 KB Swing 70/53
10 Box Overs 30/24
Buy Out 800 M Run OR 1,000M row

TUESDAY 12/29/15

NEW YEARS EVE GYM CLOSES AT 9AM
NEW YEARS DAY —-  CLOSED
SATURDAY 1/2/15 —– CLOSED

WOD

For Time:
15*12*9*6*3 reps for time of:
Cleans 135/95
Front Squats 135/95                                          
At every * do 25 Sit-ups and 25 Back ext.

“12 DAYS OF CHRISTMAS” 12/24/15

TODAY CLASSES ONLY AT 5AM, 7AM, AND 9AM
TOMORROW CHRISTMAS DAY —- CLOSED
SATURDAY 12/26/15—— CLOSED

“12 DAYS OF CHRISTMAS”                                    
1 Clean & Jerk @ 185/135
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75
5 Bar Facing Burpees
6 Pistols (alternating)
7 Push Press @ 115/75
8 T2B
9 Wall Ball
10 C2B Pullups
11 HSPU (ab mat only)
12 Front Squats @ 185/135 (no racks)

WEDNESDAY 12/23/15

TOMORROW CLASSES ONLY AT 5AM, 7AM, AND 9AM
CHRISTMAS DAY —- CLOSED
SATURDAY 12/26/15—— CLOSED

WOD

METCON:                                                          
21-15-9                                                              
Overhead squats (135/95)                                                      
Calorie Row                                                      
Toes 2 Bar