Next intro to CrossFit Class starts May 2nd. The six week course will run Tuesdays and Thursdays 7:30-8:30pm and will expose you to everything you wanted to know about CrossFit and more!!

Let us know if you want in. The class will fill up soon!!

Change the station...this one sucks!!

2 rounds – 1 minute at each station... 1 minute rest between rounds

Burpees
Goblet Squats (53lb/35lb - 44lb/26lb)
Kettlebell  Swings  (53lb/35lb - 44lb/26lb)
Box Overs (24in male/20in female)

3 rounds...

20 SA OVH Lunge
20 Sit ups
20 Push ups

17.5 - super fun

9 rounds

9   thrusters
35 double unders

Happy St Patty's Day...

3 rounds of
17 reps each exercise : Squats, push ups, wall balls, box jumps, sit ups
3 burpees after each set of exercises

6:15 am

4X
10 Hang Clean and jerks
200m run
7 T2B

 Everyone else:
3x
10 Hang Clean and Jerks
200m run
then 50 sit ups

30 Cal Row/Ski or Bike
30 HR Push Ups
30 Box Jumps
30 Air Squats
30 Pull Ups
30 Lunges
30 Sit ups
30 Burpees
30 Double Unders
Pick your favorite or phone a friend :) Just do 1 set again

100 Dumb Bell Thrusters
EMOTM
5 ball slams

Friday Fun...

21-15-9

OVHS
Pullups

10-1
Thrusters
Bar Facing Burpees

 

OTM: 16 MIN

MIN 1:  10 ALT DB STEP UPS

MIN 2:  10 RING ROWS

MIN 3: 10 HAND RELEASE PUSH UPS

MIN 4  10 OVH SQUATS