All members please note: We have posted a notice at the gym regarding a small increase to membership prices effective January, 2016. Please read the notice and write your name on the sheet provided to indicate that you have read it. If you have any...
EMOM for 7 minutes: A) 5 Cleans B) 30 Second Row for Cals C) 10/7 HSPU or 2 Rope Climbs + 20 D-U or 10 Situps + 6 Dumbbell Power Snatches (1 x 20/15kg) - complete 7 intervals at each station before rotating - 2 minutes to transition between stations B ...
https://www.youtube.com/watch?v=WHWYiYSoF2o...
6am, 8am A) Thruster 5-5-5 B) "Open 12.5" (also 11.6) AMRAP in 7 minutes: 3 Thrusters (45/30kg) 3 Chest-to-Bar Pull-Ups 6 Thrusters 6 Chest-to-Bar Pull-ups etc. 7am For time: 50 Pull-ups 400m Run 21 Dumbbell Cleans (2 x 15/10kg) 800m Run 21 Dumbbell Cleans 400m Run 50 Pull-ups NO WEIGHTLIFTING CLASS TODAY Pink towel for the toughest workouts ...
"CrossFit Total 2" Bench Press 1RM Overhead Squat 1RM Clean 1RM Tash ...
With a 10 minute time cap for each: A) For time: 1000/800m Row Then 50-40-30-20-10 Double Unders 10-10-10-10-10 Pistols B) 4 rounds for time: 20 Box Jumps (24/20") 20 Toes-to-Bar Simon M ...
A) AMRAP in 18 minutes: 200m Run 9 Deadlifts (90/60kg) 6 Burpee Box Jumps (24/20") 12 Box Dips or B) "Barraza" AMRAP in 18 minutes: 200m Run 9 Deadilfts (125/85kg) 6 Burpee Bar Muscle-Ups Bec P ...
A) Snatch Grip Split Jerk - From behind the neck - 15 minutes to work up to heavy singles - This will be a useful skill for Friday B) Front Rack Lunge 5 x 10 (1 set = 5 x L, 5 x R) James M ...
For time: 800m Run 4 x 25 Thrusters (25/15kg) 25 Pushups 25 Situps 800m Run Gruzz ...
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