June 4th – June 9th

10:30am class tomorrow (Saturday).

There is no 10am class or 11am class on Saturdays anymore starting TOMORROW. 10:30am class only!

10:30am Class Saturdays from now on!

Are you interested in signing up to watch kids 1-2x a week?
 
 
 
 
  
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Saturday class at 10:30am only?
  
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Whole week workouts posted?
  
pollcode.com free polls 

Monday …………………….

Bench Press
5-5-5-5-5

MetCon:
5 Slamballs 50/20lbs
4 Tire Flips 
5 Slamballs  50/20lbs
On the minute for 12 minutes (or until you can’t finish within the minute)

Tuesday …………………….

AMRAP in 20 Min
30 Pullups
30 Air Squats
Run 400m

Wednesday …………………….

10 Rounds
1 Squat Clean 155/105lbs
2 Front Squats
1 Jerk
*You cannot put the bar down during the series or it does not count toward your 10 rounds.

Thursday …………………….

OPEN GYM

House WOD
30-25-20 Reps For Time
Wallballs
Pushups
OH Walking Lunges 45/25lbs
Back Extensions
Box Jumps

Friday …………………….

Choice ‘O WOD
100 Double Unders
5 Rounds of
    20 Toes To Bar
    10 HSPU’s
     5 Deadlifts 275/165lbs
100 Double Unders
 OR
Row 500M
5 Rounds Of
    10 Dips
    10 Deadlifts 185/105
    10 KB Swings 55/35
    10 DB Push Press 30/20
Row 500M

Saturday …………………….

OUTSIDE Team WOD
*Everyone on the team working at the same time to accomplish…
15 Rope Climbs
150 Box Jumps
150 Burpees
150 Situps
150 Snatches 75/45lbs
150 Pullups
15 Muscle Ups

 

 

The Organization of American Weightlifting, 1911-1924
How To Teach The Squat
Just Train
The “Cost” of CrossFit (pdf)
Breaking a lifelong cycle of yo-yo dieting after discovering CrossFit (pdf)

 

How to Make The Miles Go Faster
Leadership Lessons from Dwight D. Eisenhower #1: How to Build and Sustain Morale
Weightlifting And Relationships….yeesh
New Ways for Foam Rolling Glutes and Calves

 

Afra, Liv, Rachel, Lori, Gret

Goldene

Wayne

Rachel and Brandon

Bruno

Nate