Monthly Archives: May 2012

Free Trial Class Saturday

Free trial class this Saturday at 10am! No experience required just show up at 10! You can wear athletic clothing, sneakers and bring a waterbottle. The new Fundamentals class will be starting Monday at 8pm.

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Monday May 28, 2012

Strength:
5-5-5-5-5
Front Squat

WOD:
20 Minute AMRAP
400m Run
20 Ball Slams
20 Sit Ups

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Saturday May 26, 2012

Strength:
3 Deadlifts on the minute for 10 Minutes

WOD:
100 Burpees for time

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Friday May 25, 2012

Strength:
Push Press
5-5-5-5-5

WOD:
10 minute AMRAP
10 Box Jumps
8 Push Press
6 Toes to Bar

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Wednesday May 23, 2012

WOD:
1km Run for time

4 Rounds
10 Pull Ups
10 Back Squats

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Friday noon hour class is cancelled.

This Fridays noon hour class is cancelled. 6am is still on so roll out of bed early! Sorry for the inconvenience.

Tuesday May 22, 2012

WOD:
“CrossFit Total”
1 Rep Max Shoulder Press
1 Rep Max Back Squat
1 Rep Max Deadlift

Score is total weight for all 3 lifts.

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Monday May 21, 2012

WOD:
“The Chief”
3 minute AMRAP
3 Power Cleans
6 Push Ups
9 Air Squats

Rest 1 minute after the 3 min AMRAP and repeat 5x.

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Monday Class Times

There are some time changes for Mondays classes. Here are the times

Fundamentals – 8:00 am

Regular Class – 12:00 noon

Saturday May 19, 2012

WOD:
Partner WOD
5 minutes Deadlift Hold while partner does Pull Ups
5 minutes Squat Hold while partner does Toes to Bar
3 minutes of partner carry

Score is total reps for your team.

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