Thursday 10/17/13

Five 90 second rounds of:
10 burpees
Row max meters
Rest 90 seconds between rounds.

Score is meters rowed.

Wednesday 10/16/13

Kaden Cancervive T-Shirt

Kaden Cancervive T-Shirt

Make sure you go on to MindBody and order your T-shirt!!


3×3 @ 75% 1rm (75% of 1 rep max)

Sunday 10/13/2013

Open gym 2-5pm.

WOD Saturday 10/12/2013

Team WOD at 9am!!

WOD Friday 10/11/2013

For Time:
50 Air Squats
Burpee Broad Jump, 60ft (Down & Back)
40 Sit ups
Burpee Broad Jump, 60ft (Down & Back)
30 Push Ups
Burpee Broad Jump, 60ft (Down & Back)
Handstand Walk, 30ft / Scale: Bear Crawl, 30ft
Burpee Broad Jump, 60ft (Down & Back)
10 Handstand Push ups / Scale: 5 Wall Walks
Burpee Broad Jump, 60ft (Down & Back)
Lunge, 30ft

WOD Thursday 10/10/2013

For 2 cycles:
AMRAP in 5 mins of:
4 Deadlifts, 225/155 lbs
24 Double Unders
10 Pull-ups

Rest as needed between cycles. For each cycle restart the AMRAP.

WOD Wednesday 10/09/2013

3 Rounds for time of:
10 Power Clean & Jerk 135/95
10 Toes to bar

WOD Tuesday 10/08/2013

For Time:
Run 2 miles

WOD Monday 10/07/2013

Monday’s Kid’s class is rescheduled for Tuesday at 5:30pm.

Fight Gone Worse
Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.

Dumbbell thruster 40/30
Power Snatch 95/65
Box Jump 20″
Push Press 95/65
Row for Calories

Score is total reps.

WOD Friday 10/04/2013

Reminder: There will be no evening classes tonight. Check the schedule on MindBody. We will be participating in the WOD War 1 competition at CrossFit 540 in Springdale. Get signed-up for the morning classes. There will be no Team WOD tomorrow(Saturday) and no Open Gym on Sunday.

Death By Handstand push ups
Death By Double Unders