5 rounds

7 deadlifts
30 air squats
7 HSPU

3 rounds

5 GR 2 OVH 135/95
5 box jumps 40/30
3 bar muscle ups

Spartan - The Beast

Fun Friday

4 rounds

12 SA Dumbell OVHS
12 Ball Slams
3 partner burpees

50 Double Unders
10 Hang power snatch
5 pullups

100 double unders
15 Hang power snatch
10 Pullups

50 Double Unders
10 Hang power snatch
5 pullups

5:30 Class:

3 rounds
35 wallballs
12 pullups

10-5
Thrusters
Lateral bar jumping burpees

then 400m run

12 min AMRAP

12 air squats
6   push press
6   bar facing burpees

'TK"
20 min AMRAP

8 pull ups
8 kb swings
12 box jumps

2001m row or run
11 wallballs
11 SA DB Snatch rt
11 SA DB Snatch lt
11 sit ups
11 ball slams
11 kb swings
11 Hang Power Cleans
11 Back Squat
11 Floor Press

7 rounds

7 front squats
7 box jumps
7 push ups
7 t2b

5 rounds

10 deadlifts
20 wallballs

:)

For time:

30 calories row
30 burpees, jumping over the barbell
30 reps hang cleans,

Gym Closed Today

New Classes starting Sept 15!

New classes starting Sept 15! Sign up now... class sizes will be capped to 5-8 people. For more info click the link below

Badlands On Ramp classes

Fun Friday

HEY KIDDOS

Back to school Back to Crossfit!   Thanks coach Patsy for keeping some Crossfit rockin for our strong youth over the summer!  Starting 2nd week of September teen and tween xfit at 4:30 on Monday and Wednesday.  This will be a new class.    I hope to see some new faces and some familiar ones.  This class will be for kids 12 to 14, eager to have fun and get strong.  Call Pam with any questions, feedback or to register.  403 504 6424

5 rounds of

5 complexes:

hang power clean
thruster
front squat

10 knees to elbows
3 max effort broad jumps