Monthly Archives: May 2014

5/21/2014 WOD

25 Minute AMRAP 70 double unders 60 ab mat sit-ups 50 burpees 40 box jumps 24/20″ 30 cal row 20 SDHP 55/35 10 T2B Once you complete the T2B’s start back in reverse order starting with SDHP Elements WOD For … Continue reading

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Memorial Day!

Open 10am Memorial Day for a special WOD. No need to sign up. CrossFit members only. It is the soldier It is the Soldier, not the minister Who has given us freedom of religion. It is the Soldier, not the … Continue reading

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5/20/2014 WOD

Strength 3×5 strict press 3×5 push press 3×5 push jerk For time 5 rounds 20 KB swings 55/35# 100 M run 30 Squats 100 M run Elements WOD 15 minute AFAP 3 pull-ups 10 Deadlifts 6 pull-ups 10 deadlifts 9 … Continue reading

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Summer Sessions for Kids

Summer break is around the corner. Sign up has begun for the Summer Sessions of Mini-Fitters, Lil’ Fitters, YouthFit, and Middle-School.  First session is June 2-27. Mini-Fitters (ages 3-5, including Kindergarten age) will be Wednesdays @10:30 am for $20.  Lil’ … Continue reading

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5/19/2014 WOD

“2007” 1000 M row Then complete 5 rds of 25 pull-ups 7 push jerks 135/85# ••compare to 8/1/13 Elements WOD 5 rounds 3 minute AMRAP 10 wallballs 10 KB swings 10 sit-ups Rest 1 minute between each AMRAP

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5/16/2014WOD

Warmup – wallball basketball – 5:00 EMOM for 5 minutes 3 PC&JERKS 155/115# 15 double unders/25 singles REST THE 6th minute and add weight EMOM for 5 minutes 3 PC&JERKS 185/135# 15 double unders/25 singles REST THE 12th minute and … Continue reading

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5/15/2014 WOD

Skill – spend 10 minutes working on muscle ups, bar muscle ups, double unders or triple unders “Nancy” 5 rounds for time 400 M run 15 OH Squats 95/65# Elements WOD 3 rounds for time 400 M run 20 SDHP … Continue reading

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