Friday 4/18/14

Buy in: 30 Burpees -Then- 3 rounds of: 20 Pull ups 30 push ups 40 Abmat sit ups 50 air squats -Then- Cash out: 30 burpees

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Thursday 4/17/14

Deadlift 6 sets of 5 reps @ 75% of 1 Rep max Power Clean 10 sets of 3 reps @ 80% of 1 Rep max

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Wednesday 4/16/14

We completely understand that CrossFit is not your number one priority and that sometimes “Life” happens. Being late because you have to, is one thing. Being late because you are lazy is another. However, we do not judge. Once you walk through the door after class has started you are late, regardless. All we ask […]

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Friday 4/11/14

1 mile run Then 10 min EMOM 10 Kettlebell swings 1.5/1 5 Burpees

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Thursday 4/10/14

Deadlift 10 Sets of 3 Reps @ 80% 1 Rep max Bench Press 10 Sets of 3 Reps @ 80% 1 Rep max For Time: 100 Double Unders (Scale: 2 min max rep Double Unders) NO Singles Note: 5:15am class needs to come in at 5:00am.

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Wednesday 4/9/14

15 min Amrap 10 Dumbbell Thrusters 40/30 Tire Flip Down 20 Sledge Hammer strikes – Right 20 Sledge Hammer strikes – Left Tire Flip Back Bring change of clothes and trash bag for dirty clothes. You may want to wear an old pair of shoes.

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