Thursday 10/31/13

There will not be a 5:30 or 6:30pm class. Happy Halloween! For time: Row, 1000 m 15 Muscle-ups 50 Double… Read more »

CFNS

Monday 10/28/13

Buy in: 1km Row then 21-15-9 One arm KB snatch (1.5/1) Pullups

CFNS

Friday 10/25/13

3 Rounds for time of: 5 Deadlift 115/80 5 Hang Power Clean 115/80 5 Shoulder to Overhead 115/80 Run, 150… Read more »

CFNS

Thursday 10/24/13

CrossFit Open 13.3 12min AmReps: 150 Wall Ball 20#/14# 10’/9′ 90 Double Unders 30 Muscle Ups (ring)

CFNS

Wednesday 10/23/13

Rest / Skill Day Take a rest and get ready for Thursday or work on some skillz!

CFNS

Tuesday 10/22/13

20 minute EMOM: Odd minutes: 5 burpee 10 Deadlift @ bodyweight Even minutes: 10 push up 15 air squat EMOM… Read more »

CFNS