Saturday 100116
The 9:00am & 10:00am will be combined today and the 11:00am Free Introductory Class is canceled. Instead you will have from 9:00am to 12:00pm to complete the following:
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
100 Day Burpee Countdown Challenge
Burpees=16 Total Burpees=136
The nutrition lecture is today from 12:30pm to 2:00pm.
Friday 100115
“Jackie”
For time:
1000 Meter row
50 Thrusters (Men 45 lbs, Women 35 lbs)
30 Pull-ups
Post time to responses.
Compare to August 7, 2009.
100 Day Burpee Countdown Challenge
Burpees=15 Total Burpees=120
The nutrition lecture will be tomorrow from 12:30pm to 2:00pm. Who has been keeping a food journal for this week?
Also this Saturday we are combining the 9:00am & 10:00am classes and the 11:00am Free Introductory class will be canceled. Instead we are doing the “CrossFit Total” and will be starting at 9:00am. After a quick warm-up, you will have until 12:00pm to complete your “CrossFit Total“. If you are new or have limited experience with these lifts you can do a 5000 meter row instead. If you show up late you will be doing the 5000 meter row.
Thursday 100114
5 Rounds for time of:
16 Dumbbell split cleans (Men 40 lb dumbbells, Women 20 lb dumbbells) (Each rep starts from the floor and switch lead foot each rep)
8 Handstand push-ups
Post time to responses.
100 Day Burpee Countdown Challenge
Burpees=14 Total Burpees=105
The nutrition lecture will be this Saturday, January 16th from 12:30pm to 2:00pm.
Also this Saturday we are combining the 9:00am & 10:00am classes and the 11:00am Free Introductory class will be canceled. Instead we are doing the “CrossFit Total” and will be starting at 9:00am. After a quick warm-up, you will have until 12:00pm to complete your “CrossFit Total“. If you are new or have limited experience with these lifts you can do a 5000 meter row instead. If you show up late you will be doing the 5000 meter row.
Wednesday 100113
3 Rounds for time of:
20 Kettlebell swings (Men 70 lbs, Women 45 lbs)
15 Box jumps (Men 24″ box, Women 20″ box)
10 Push jerks (Men 155 lbs, Women 95 lbs)
5 Push ups
Post time to responses.
100 Day Burpee Countdown Challenge
Burpees=13 Total Burpees=91
The nutrition lecture will be this Saturday, January 16th from 12:30pm to 2:00pm.
Also this Saturday we are combining the 9:00am & 10:00am classes and the 11:00am Free Introductory class will be canceled. Instead we are doing the “CrossFit Total” and will be starting at 9:00am. After a quick warm-up, you will have until 12:00pm to complete your “CrossFit Total“. If you are new or have limited experience with these lifts you can do a 5000 meter row instead. If you show up late you will be doing the 5000 meter row.
Tuesday 100112
As many rounds as possible in 15 minutes of:
15 Wall ball burpees (Men 20 lb ball, Women 14 lb ball)
15 Pull-ups
Post rounds to responses.
* Wall ball burpees: The med ball starts on the floor from where a med ball clean is performed straight into a wall ball shot from there the ball is placed back on the floor and then the legs are kicked back and a push-up is performed with hands in contact with the med ball.
100 Day Burpee Countdown Challenge
Burpees=12 Total Burpees=78
The nutrition lecture will be this Saturday, January 16th from 12:30pm to 2:00pm. Hopefully everyone is keeping their food journal for this week.
Also this Saturday we are combining the 9:00am & 10:00am classes and the 11:00am Free Introductory class will be canceled. Instead we are doing the “CrossFit Total” and will be starting at 9:00am. After a quick warm-up, you will have until 12:00pm to complete your “CrossFit Total“. If you are new or have limited experience with these lifts you can do a 5000 meter row instead. If you show up late you will be doing the 5000 meter row.