Saturday 4-16-2016
Olympic Weightlifting Class will be at 8:30am Endurance WOD at 9:30am E2MOM 20: 200m Sprint Get ready to run!!
Olympic Weightlifting Class will be at 8:30am Endurance WOD at 9:30am E2MOM 20: 200m Sprint Get ready to run!!
WOD:From 0:00-4:00 Max Burpees Over Bar From 5:00-9:00 Max Squat cleans (155/105#) From 10:00-14:00 Max Pull-ups From 15:00-19:00 Max Calories on Rower Skills Class: 5:00-6:00pm **Announcement** •CrossFit Kids class times have changed: CFK 1: 3:45-4:15pm CFK 2: 4:15-5:00pm •New Skills Class offered: Mon, Wed, Fri 5:00-6:00pm •New Sunday Open Gym: Every other Sunday of the […]
Strength:4 sets of: 25M Sled Pull -Straight into- 25M Sled Push (115/80#) WOD: 1000 m Row *Rest 1 Minute 1000 m Row Renatus Barbell Club: 6:30-8pm
Strength:Every 2 min for 10 min (5 sets): 10 V-Ups 10 Elbow Jacks 10 Slam balls WOD: 15-12-9 Power Snatches (135/95#) Deadlifts S2OH *Timecap: 18 minutes Skills Class: 5:00-6:00pm Renatus Barbell Club: 6:30-8pm **Announcements** •CrossFit Kids class times have changed: CFK 1: 3:45-4:15pm CFK 2: 4:15-5:00pm •New Skills Class offered: Mon, Wed, Fri 5:00-6:00pm […]
WOD:Push Press 6 sets x 2 reps Deadlift 6 sets x 2 reps Renatus Barbell Club: 6:30-8:00pm
Skill:4 rounds 30 sec on/1 min off HSPU or Handstand holds or Pike Push up holds WOD: 12 Minute AMRAP: 10 HSPU 15 Russian KB swings (2/1.5) 200M Run Skills Class: 5:00-6:00pm **Announcements** •CrossFit Kids class times have changed: CFK 1: 3:45-4:15pm CFK 2: 4:15-5:00pm •New Skills Class offered: Mon, Wed, Fri 5:00-6:00pm •New […]
Classes canceled. Battle of Fallujah Weightlifting Meet starts at 8am. Come out and show your support!
Skill: Med Ball Clean/Squat Therapy WOD: 90 Calorie Row 60 Air Squats 30 Med Ball Cleans (20/14#)
Skill: Handstand hold 3 sets x Max Hold *Rest 1:1 WOD: 30 min EMOM: 1 min: AMRAP – OHS (95/65#) 2 min: AMRAP – Wall Balls (20/14#) 3 min: AMRAP – Double Under Score is total reps completed.
Strength:Deadlift x 5 reps x 5 sets *Build to a heavy 5. WOD: 4 Rounds for time of: Row 500 m 10 thrusters (115/95#)