Wednesday, November 22,2017

WOD-

3 rounds for time of:

21 squat snatch 95/65

21 chest to bar pull-ups

21 GHD Sit-ups

Conditioning class-

100 Wallballs-stop after every 10 reps and complete:

6 step ups

6 push ups

6 v-ups

We will be Closed on Thursday for Thanksgiving.

**** Save the date…. Christmas party will be Friday December 15th at 5:30pm at the Moose Lodge. We will post a sign up list for food you would like to bring for the potluck.

Come dressed up, come in an ugly sweater…….we don’t care what you wear, just come with your dancing shoes on!! Dylan will be our DJ for the night.

Tuesday’s WOD board

Tuesday, November 21,2017

Push Jerk 3-3-3-3

then for time:

1000 meter row

then

4 rounds of:

10 shoulder to overhead (155/105)

10 lateral OTB burpees

Mobility today at 5pm

Monday’s WOD board

We will be Closed on Thursday for Thanksgiving.

**** Save the date…. Christmas party will be Friday December 15th at 5:30pm at the Moose Lodge. we will post a sign up list for food you would like to bring for the potluck.

Come dressed up, come in an ugly sweater…….we don’t care what you wear, just come with your dancing shoes on!! Dylan will be our DJ for the night.

Monday, November 20,2017

Front Squat 5-5-5-5

then

Alternating TABATA

Front Squats (75/55)

Pull-ups

So the workout is 8 min long. Score is lowest number of squats and pull-ups performed in a set.

Conditioning class

5 rounds:

400m run/row

5 strict pull-ups

10 burpees

15 ring lockout holds

20 stir the pot w/ yoga ball (10 ea direction)

25 squats

**We will be closed on Thanksgiving. Enjoy the day with your families!

*** For all you master athletes out there, registration opens at 8:00am sharp on Monday morning. Sign up early as this event sells out quick!

**** Save the date…. Christmas party will be Friday December 15th at 5:30pm at the Moose Lodge. we will post a sign up list for food you would like to bring for the potluck.

Come dressed up, come in an ugly sweater…….we don’t care what you wear, just come with your dancing shoes on!! Dylan will be our DJ for the night.

Sunday, November 19,2017

Share the Kool-Aid Sunday, where locals get to try out any CrossFit Class for FREE*!!

*visiting CrossFitters must still pay the drop-in fee.

Sunday’s Schedule of Classes:

8:00-11:00: Open Gym

8:30-9:30: CrossFit Class

10:00-11:00: CrossFit Class

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