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25 May / 2017

May 25 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

Memorial Day Hero WOD at 10 and 11AM Monday

1RM Push Jerk

WOD
“Amanda”
9-7-5
Muscle Ups
Squat Snatches (135/95)

24 May / 2017

May 24 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

HERO WOD Monday at 10-12p

WOD
3 Rounds
40 Double Unders
20 Push Ups
– Rest 5 Min –
5 Rounds
8 Hang Squat Snatches (95/65)
8 Burpees (Lateral)
– Rest 5 Min –
3 Rounds
15 Thrusters (95/65)
15 T2B

23 May / 2017

May 23 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

Memorial Day WOD
Monday we’ll have a special hero WOD from 10am-Noon only.

WOD
5 Rounds
400m Run
20 KBS (1.5/1p)
20 Wallballs (20/14)

22 May / 2017

May 22 2017

Awesome job to everyone who represented at The Hammy WOD this weekend!

3RM Front Squat

WOD
“Graceful Cindy” Courtesy of CFNE
3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

12 C&J (135/95)
2 Rounds of Cindy
9 C&J
1 Round of Cindy
6 C&J

19 May / 2017

May 19 2017

There will be NO Classes Saturday due to the Hammy WOD and Spartan Races

1RM Squat Clean

WOD
5 Rounds
10 Pull Ups
15 Wallballs
10 T2B
15 Cal Row

18 May / 2017

May 18 2017

No Saturday Classes this weekend due to the Hammy WOD. Good luck to everyone!

8 OTM 8 Strict Press

WOD
“Double Under Diane”

100 Double Unders to start each round
21-15-9
Deadlift (225/155)
HSPU

17 May / 2017

May 17 2017

There will be NO Classes Saturday due to the Hammy WOD.

Gymnastics Warm Up
WOD
3 Rounds
10 Muscle Ups
15 Tire Flips
20 Burpees

– Then –
12/12/12 Curls
40 Lat+Front Raises
10 BB Roll Outs

16 May / 2017

May 16 2017

There will be NO Saturday classes this weekend

WOD
10 Rounds
200m Run
8 Power Cleans (135/95)
16 Sit Ups

15 May / 2017

May 15 2017

Welcome to a brand new week!

WOD
“Fran”
21-15-9
Thrusters (95/65)
Pull Ups

– Then –
1RM Back Squat

12 May / 2017

May 12 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

WOD
5 Rounds
200m Run
24 Sit Ups
6 C&J (185/135)


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