31
05
2015

6/1/2015: Monday

Warm-Up: Coaches choice Strength/Skill: OHS 3,3,3,3,3 Building every 2 minutes to AHAP WOD: “Jackie” 1000 Meter Row 50 Thrusters #45 30 Pull Ups 14 min time cap 5 Burpee penalty for putting the bar down during thrusters!!    

30
05
2015

5/31/2015: Sunday

Open Gym!!!! 11a.m. till 1p.m. Come up on your Sunday and get a quick lift in or make up a WOD you didn’t make this week! End your week right!!

27
05
2015

5/30/2015: Saturday

Have any of your friends been asking you about this new CrossFit kick you’re on? Here is the perfect chance to let them give it a try.  We may do a partner / team work out where you can help your buddy out, show them the movements, and introduce them to CrossFit.  Show them how to start their Saturd...

27
05
2015

5/29/2015: Friday

Warm Up: Coaches choice WOD: 3 person Team Relay: For Time Members can’t advance to next station until reps are complete on exercise ahead of you 35 WB Shots 20/14 30 SDLHP 75/55 25 Box Jumps 24/20″ 20 Push Press 75/55 15 Row for Cal Finish with 100 Clean and Jerks M135/W95 Strength/Skill: Set...

27
05
2015

5/28/2015: Thursday

Warm up: Coaches Choice WOD: 5 sets Each AFAP 400 meter Run Every 3 minutes Strength/Skill: Running Drills/Skills