WOD – 7.4.19

Happy 4th of July!

July 4th Holiday Schedule
Wednesday (7/3) – REGULAR
Thursday (7/4) – 9:30AM ONLY (No Class Cap)
Friday (7/5) – REGULAR

Workout of the Day
“Severin”
For time:
50 Strict Pull-ups
100 Hand Release Push-ups
Run 5K

If you’ve got a weight vest or body armor, wear it.

WOD – 6.16.19

TJ

Workout of the Day
“Jack”
Complete as many rounds as possible in 20 minutes of:
10 Push Press (115#/80#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24”/20”)

WOD – 5.27.19

Memorial Day

Memorial Day Holiday Schedule
Saturday (5/25) – REGULAR
Sunday (5/26) – CLOSED
Monday (5/27) – MEMORIAL DAY MURPH (9:00AM & 10:00AM)

Workout of the Day
“Murph”
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20-lb. vest or body armor, wear it.

Post your scores to the Whiteboard.

WOD – 5.19.19

Maria

Workout of the Day
“GI Jane”
For time:
100 Burpee Pull-ups

WOD – 5.12.19

Happy Mother’s Day

Workout of the Day
“Kelly”
Five rounds for time of:
Run 400m
30 Box Jumps (24”/20”)
30 Wallballs (20#/14#)

WOD – 4.23.19

Steve & Josh

Workout of the Day
“Rogue Qualifier Workout 2”
Complete as many reps as possible in 9 minutes of:
9 Front Squats (135#/95#)
7 Bar Facing Burpees
5 Shoulder to Overhead (135#/95#)

WOD – 4.16.19

Angelica

Workout of the Day
“Rogue Qualifier Workout 1”
Complete as many reps as possible in 11 minutes of:
2000m Row
Max Handstand Push-ups

WOD – 3.29.19

Maria

Workout of the Day
“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups

WOD – 3.13.19

Coach Donna & Maiko

Workout of the Day
“Strict Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Strict Pull-ups
10 Push-ups
15 Squats

WOD – 3.8.19

Mark, Felix & Marty

CrossFit Open – 2019
Friday Night Lights – The 2019 CrossFit Open continues tonight with workout 19.3! All registered participants should be at the gym by 6pm! Please note the 6:30pm evening CrossFit class will be cancelled for this event.

Workout of the Day
“Jackie”
For time:
Row 1000m
50 Thrusters (45#/35#)
30 Pull-ups