Thursday, September 6th
Strength: 7 x 2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 seconds THEN5 Rounds for total reps 90 second AMRAP10 Over the box jumps (24/20)10 KBS (70/53)5 Over the box jumps (24/20)5 Thrusters (115/75) Rest 1 minute after each round – record reps for round Wrap-up2 Rounds10 GHD WB Situps25 Double […]
Wednesday, September 5th
Remember we are trying out 5 days a week of 6:30 AM’s. The only way we know if 6:30 AM is in demand is if people show up for it. So tomorrow we are on for all 6 class times! 5:30 AM, 6:30 AM 11-1, 4:30 PM, 5:30 PM, 6:30 PM. Just a reminder on […]
Tuesday, September 4th
Back to our regular schedule today! Hope most of you enjoyed a 3-day weekend! BBQ’s over and back to training! WOD Strength: 7 x 2 Hi-hang Cleans (knee extension only) – heaviest possible – rest 60 seconds THEN4 Rounds for total reps of:In 90 seconds Row 250 M then with the remaining time perform AMRAP […]
LABOR DAY! Monday, September 3rd, 2012
10 AM and 11 AM class only today. There seems to be a little confusion as to previous posts. To clarify: LABOR DAY we will be running a 10 AM and 11 AM classtime. We are not adding anything to the weekly schedule EXCEPT for adding 6:30 AM Monday – Friday (but not on Labor […]
Friday August 31, 2012
Don’t forget to sign up for the Barbells 4 Boobs comp at CrossFit Unbroken October 20th…Rhinos and Unicorns: http://www.regonline.com/Register/Checkin.aspx?EventID=1131951 Strength: Take 10 Minutes to find your Push/Split Jerk 1 Rep Max WOD For time: 15 Power Cleans (155/105) Run 200 meters 20 Power Cleans (95/65) Run 400 meters 30 Power Cleans (65/45) Run 800 […]