Workout of the Day

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Chipper

Labor Day Scheduling Note: We will only be having Open Gym Time on Monday from 8-11 AM!

7:30 Intermediate Class:  TBA come get some

8:30 CrossFit class

For time:
10 Handstand push-ups
20 Wallballs (20/14)
30 Toes-to-bar
40 Power cleans (135/95)
50 Burpees
60 Sumo deadlift high-pull (75/55)

cat-meme-crossfit-humor

Thursday, August 28, 2014

Maybe try the Intermediate class, hmm?

Maybe try the Intermediate class, hmm?

CrossFit Classes:

Lift: Back Squat 4×3 @ 85%
then:

WOD: For Time:
50 box jumps (24/20)
50 kettlebell swings (53/35)
50 knees to elbows
50 back extensions
50 double-unders

Intermediate Class:

“Filthy Fifty”

For Time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings,
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double-unders

Mobility Tuesday, August 26, 2014

Mobility Classes:  8:00AM, noon, and 5PM! No more 6:00AM Mobility Class!!

Yep!

Yep!

CrossFit AND Intermediate Classes*:

*for all classes, if you fail within the first three minutes, keep going for a 12 minute AMRAP.

Hell of the West Qualifier 2:

13 Squat Clean Thrusters followed by 13 Toes to Bar or Knee Raises – all work done in 3 minutes.  Remaining time in 3 minutes to be used as rest before beginning next 3 minutes of work.  Continue until fail.
Open weights: Men #165 lbs / Women #110 lbs
Novice weights: Men #135 lbs / Women #85 lbs