Monthly Archives: December 2014

HOLIDAY HOURS

Hello everyone & Merry Christmas!!!

Please see the Holiday Hours listed on the right >>>>

A special THANK YOU to Coach Patrick for leading some great Holiday WODs.

WOD 12/22/14

Happy Monday of CHRISTMAS week!!!!

Please NOTE full schedule of classes today (Monday).  Class Times for 12/23 through 1/1 will be posted later today.

Partner Fundamentals WOD For Time: Complete all reps as a team of 2, split reps between partners anyway you choose.  You may do the movements in ANY order and you MAY split the reps & movements up, but you must complete all movements before advancing to the run.

50 Power Cleans  95#/65#

150 Pull-upsth

200 Wall Balls  20#/14#

300 Sit-ups

-Finish with a 400m Run as a team.

Saturday Morning 10am TEAM WOD

Its the weekend folks and that means Team WOD!!! 

20 Minute Team AMRAP (starts promptly at 10:20)th

5 Pull-ups

15 Wall Balls  20#/14#

10 Power Cleans  115#/65#

-Rest Station-

Team members are spread throughout the stations with one team member at each station. NO team member may advance to the next station until all team members are finished with their current station.  One team member is always in the “Rest Station”.

TGIF!!! WOD 12/19/14

TGIF folks!!!  Let’s get our Christmas time off and vacations started off right.  We have a modified version of CrossFit Games Open WOD 14.5   While the burpees are gone this WOD still packs a punch.

Complete All Reps For Time: 21-18-15-12-9-6-3

Thrusters  95#/65#b4f6ee07c71d109727d7053b4e758886

Russian Kettle Bell Swings  53#/35#

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