Monday

Usain Bolt, fast! Watch towards the end of the video when it slows down as ALL the runners are striking the ground with the ball of their feet instead of leading with the heel.

Please post in comments below if there is an interest for a Saturday morning
class(s) and what time(s) you would be wiling to come

MAX EFFORT
Front Squat 5, 4, 3,

WOD

Five rounds for time of:
30 Wall-ball shots
15 Pull-ups

Friday....

Please post in comments below if there is an interest for a Saturday morning
class(s) and what time(s) you would be wiling to come

Skill Development: Kettlebell Snatch, clean and jerk.

WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.


Calcium: Is needed for strong bones and proper amounts will greatly reduce/prevent the risk of ostoperosis, it is recommended that on average everyone should have at least 1200mg of calcium daily. A glass of milk only has 300mg... Are you getting enough calcium every day?

Thursday

Eric, Tina, and Josh plowing thru the WOD.

Please post in comments below if there is an interest for a Saturday morning
class(s) and what time(s) you would be wiling to come

Skill Development: gymnastics....

WOD
For time:
75 thrusters 75/55lb

Wednesday

THERE WILL BE NO 10 AM OR MORNING CLASSES WEDNESDAY 26 JAN. CLASSES WILL RESUME IN THE AFTERNOON AT 4PM.

Skill Work/Max Effort

Clean and Jerk

WOD

5 rounds for time of:
6 split jerks 135lbs
9 box jumps 30"

Please post in comments below if there is an interest for a Saturday morning
class(s) and what time(s) you would be wiling to come...

John completes a 115lb overhead squat (also not pictured 135lb)

Skill Development: Kettlebell

WOD-

5 rounds for time of
10 Knees to elbows
15 Sumo deadlift high pull (75lb/55lb)
20 double unders

Max Effort: Overhead Squat
1, 1, 1,



METCON

3 rounds for time
Row 500m
21 Walking Lunges
21 burpees

Friday

Kyle nails a 46" box jump.



Max effort/Skill development


Row 500m for time

Skill: Double under



METCON

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Thursday

Josh doing a 96lb weighted pull up. He was so close!

Skill Development/Max Effort:
Turkish Get Up
1, 1, 1,


METCON

3 Rounds for time of

Run 400m
9 power cleans 135/95lbs
15 box jumps

Wednesday

D,Vlad performing flawless split jerks

WOD
Max effort/Skill Development

Weighted Pull ups: 1, 1, 1,

If you cannot do a pull up then work skill development.

METCON

10,9,8,7,6.....1 40lb dumbbell thruster
1,2,3,4,....10 burpee

Monday

THERE WILL BE NO CLASSES TODAY.

I will be at some mandatory corporate training all day Monday and half the day Tuesday. Classes to resume starting Tuesday at 1300 (1pm).

Friday Open House

Open House all Day.

First CrossFit class at 10am. Last class at 6pm.

We will have membership specials and local vendors offering services for our open house starting at 11am.