CrossFit

20
Nov

11/21/2018

Thanksgiving Schedule Thursday, Nov. 22nd – Class and Open Gym 9:00 am – 10:00 am Friday, Nov. 23rd – Class at 9:00am, Open Gym 9:00...
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20
Nov

11/20/2018

LIFT 8 Sets (Everey 90 seconds) 3 strict pullups *On the 3rd rep 3 second hold CONDITIONING Every 6 minutes, for 18 minutes (3 sets)...
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19
Nov

11/19/2018

LIFT Back Squat 2 sets x 2reps @100% of 1 RM * 1 set every 5:00 CONDITIONING Three rounds for time of: 15 Deadlifts (225/155...
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17
Nov

11/18/2018

CONDITIONING Complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 10 Strict Pull-Ups 20 Alternating Reverse Lunges with Farmer’s...
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16
Nov

11/17/2018

In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of: 20 Calories of Assault Bike 20 Dumbbell...
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15
Nov

11/16/2018

LIFT Back Squat 6 sets x 2reps @80% of 1 RM * 1 set every 3:00 CONDITIONING 21-15-9 Power Snatch Over Head Squat *50 Double...
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14
Nov

11/15/2018

LIFT Minute 1: Nose-To-Wall Handstand Hold x 30 seconds Minute 2: Wall-Facing Handstand Marching x 20 reps Minute 3: Hanging knee raises x 10 CONDITIONING...
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13
Nov

11/14/2018

LIFT Back Squat 3 Sets x 3 reps @ 95 CONDITIONING 50/35. Calories AAB Then…10-8-6-4-2 Burpee FACING Box Jump overs *30 Double unders after each...
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