Saturday, August 19, 2017

burpees-run

Just kidding… running with rope climbs and ring dips…what could be better than that?  Ok, maybe Burpees?!

CrossFit Classes:

The WOD:

5 rounds for time:
300 meter run
2 rope climbs
10 ring dips

Friday’s WODboard:??

Friday, August 18, 2017

Fridays

We will be closed NEXT FRIDAY, AUGUST 25 for maintenance work.  All classes except the 5AM Boot Camp will be canceled that day.  We are sorry for any inconvenience this may cause… Thank you for your understanding.

danny

CrossFit Classes:

Hero WOD:  

“Danny”: 20 min AMRAP
30 box jumps (24/20)
20 push press (115/85)
30 pull-ups

Friday’s Conditioning Class:

5 rounds:
     400 m run
     20 walking lunges
     20 box step ups
     10 hollow rocks
     10 supermans
Thursday’s WODboard:
 FullSizeRender-1

Wednesday, August 16, 2017

trojan-crossfit-strength-back-squats-i-love-squats-wod-amrap-strict-pull-ups-strict-ring-dips-rings-strict-bent-over-rows

Mark your calendars:  we will be closed next Friday, AUGUST 25 for maintenance. (The 5:00AM Boot Camp will still meet that morning.)  We are sorry for any inconvenience this may cause.  

CrossFit Classes:

15 min Squat Snatch EMOM
1st 5 min perform 1 squat snatch every min @ 70% of 1 RM
2nd 5 min perform 1 squat snatch every min @ 75% of 1 RM
3rd 5 min perform 1 squat snatch every min @ 80% of 1 RM

then:
for time:
21-15-9 reps of:
overhead squats (95/65)
burpee box jump overs (24/20)

Wednesday’s Conditioning Class:

24 min EMOM
        30 sec KB
        25 sec Wall balls
        35 sec burpees
        25 sec pull ups
Tuesday’s WODboard:
FullSizeRender-1

Mobility Tuesday, August 15, 2017

squat-meme

RSVP on WODhopper for either the noon or 5pm Mobility Class Tuesdays and Thursdays!

CrossFit Classes:

3 Rounds for Time:
400 meter run
21 kettlebell swings (53/35)
12 handstand push-ups

Monday’s WODboard:

IMG_5028

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