Please join us today for a special New Years Eve Hero WOD from 10 am -12 pm. The WOD and standards will be announced at the gym. Also- remember that tomorrow on New Years Day there will be a 9… Read more »
*Reminder* Tomorrow (New Years Eve) there will be a Hero WOD from 10-12 pm. New Years Day we will have limited hours at 9 am and 10 am only. Happy New Year CFW!! Today: Teams of 2 30 KBS (70/53)… Read more »
Today: Front Squat w/ 3-sec Pause 1RM Then 21-15-9 Front Squat (135/95) KBS (70/53) 400m Run
Today: At Home WOD For Time 50 Push-Ups 50 Lunges 50 Squats 50 Burpees
Today: Skill Work Snatch and Muscle-Ups Then “Amanda” 9-7-5 Snatch (135/95) Muscle-Ups
Today: 5 Rds 200m Run 10 Burpees 10 Jumping Squats
Today: “DT” 5RFT 12 Deadlifts (155/105) 9 Hang-Power Cleans 6 Push Jerks
*Reminder!!* There will be a 9 am and 10 am ONLY for today Today: Pull-Ups 5×5* *Add Weight If Possible Then 3 RFT 500m Row 30 OHS (95/65) 21 Pull-Ups
Today: For Time 25 Goblet Squats 50 Box Jumps 75 KB Swings 800m Run
CLOSED FOR SANTAAA!! See you tomorrow at 9 AM or 10 AM
Please join us for Open Gym today with Coach Lloyd. During open gym hours, if you aren’t doing a workout on your own Lloyd can take you through some foundational gymnastics movements to help you learn the basics of body control. These foundational movements will ultimately help you nail down many of the high skill gymnastics movements in CrossFit such as pull-ups, toes to bar, handstand push ups, and muscle ups. Come on in and get some extra practice with your technique!
Open gym: 10 am-12pm
Chalk up and see you then!