ANNOUNCEMENTS: ⁃ 5:30, 6:30 and 7:30pm classes for the next 5 Fridays will be canceled. 2/22-3/22. CrossFit Open begins this week! Friday Night Lights for the Open starts 2/22. Time is TBD. ⁃ This Saturday 2/23, we will be doing a trail run at 9am. Place is TBD. STR: Seated Strict Press WOD: AMRAP 14: […]
Rope Climbs! Bring long socks!!
Announcements: ⁃ “Bring a Friend to WOD” Week for FREE! ⁃ Canned/Dry Food for Ana’s son food drive. ⁃ Sign up for the OPEN open.crossfit.com STR: KB Press WOD: AMRAP 20: Max Distance AB/Row/Air Runner E2MOM: 30 DUs or 50 Singles *Start with AB/Row/Run *Score=Total Distance
Announcements: ⁃ “Bring a Friend to WOD” Week for FREE! ⁃ Canned/Dry Food for Ana’s son food drive. ⁃ Sign up for the OPEN! STR: Clean Complex TEAM WOD: In teams of 2 or 3 For Time: 200m Row (each) *One partner rows, while other partner(s) hold a plank. *Switch 14 WB (each) *One partner […]
Announcements: ⁃ “Bring a Friend to WOD” Week for FREE! ⁃ Canned/Dry Food for Ana’s son food drive. ⁃ Sign up for the OPEN! STR: Bench Press WOD: “DB DT” 5 RFT: 12 DB DL (50s/35s) 9 DB HPC 6 DB PJ *For every break during the round, 250m Penalty Row. *No penalty for putting […]
Announcements: ⁃ “Bring a Friend to WOD” Week for FREE! ⁃ Canned/Dry Food for Ana’s son food drive. ⁃ Sign up for the OPEN! STR: Romanian Deadlifts WOD: EMOM 16: 1- 50 DUs 2- 15 Russian KBS (1.5/1) 3- :50 ME 10m Shuttle Sprints 4- Rest
ANNOUNCEMENTS: ⁃ “Bring a Friend to WOD” Week for FREE! 2/11-2/17 ⁃ DONATE Canned/Dry Food for Ana’s son food drive. ⁃ Sign up for the 2019 CrossFit OPEN! Begins 2/21 STR: Overhead Squats WOD: 4 RFT: 30 DBL DB Snatch (40/25) 20 Single Arm DB OHS * switch as needed 10 Burpees to 6”
“Let’s monkey around.”
STR: Thruster WOD: With a Partner AMRAP 15: 5 Strict Press (95/65) 10 Thrusters 15 Sit-ups *Partner 1 completes a full round while Partner 2 rests. *Switch *Score is combined rounds + change.
STR: Z Press WOD: AMRAP 8: 10 KBS (2/1.5) 12 T2B
