Monday 11-19-12
Hope 3 rounds for max reps of: Burpees Power Snatch (75/45#) Box jump (24/18″) Thruster (75/45#) Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from…
Friday 11-16-12
Let’s test out the new pull up rig! Thanks, Dave!! Weighted Pull Up 1-1-1-1-1-1-1 ___ For time: 9 Strict Presses (115/75#) 21 Pull Ups 15 Push Presses (115/75#) 15 Pull Ups 21 Push Jerks (115/75#)…
CrossFit Adaptations Part 7- Speed
I’m back! I’m sure you’ve missed me and our CF Adaptations Series. Getting the box moved and running smoothly has been quite a chore! Thanks for everyone’s help! Onward. Today we’re going to take a…
Open Gym, ATB, and Holiday Schedule
Hey guys! Lots of stuff coming up in the next week. Here’s what you need to know: 1) Open Gym Tomorrow- 6-8am or 5-7pm. Be there and bring a friend! 2) Our ATB is changing…
Tuesday 11-13-12
Tabata Row 20s on/ 10s off x8 Goal: Men 1000M/ Women 850M _____ 3 Rounds (not for time): 10 GHD Sit Ups 10 Back Extensions 10 Depth Push Ups