Wednesday, January 19th, 2011
5:30 AM Bright and Early!!! See you there! WOD 21-18-15-12-9-6-3 Shoulder Press (75/55)Squat Clean (75/55) Then – finish with 500M Row
Tuesday January 18, 2011
Hope everyone enjoyed “Coe” today. Way to get through those ring push ups! WOD: 10 HSPUTHEN…12 Minute AMRAP20 DU10 Box Jumps (24″)10 OH Lunges (45/25#)
Monday January 17, 2011
The 5:30 AM on Monday is ON! See everyone bright and early. ***NO Kids CrossFit class this Monday Jan. 17*** Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in […]
Sunday, January 16, 2011 – OPEN GYM 12:30-2:00PM
We will have a 90 minute running clock from 12:30pm to 2:00pm. Come by and get a workout in!
Saturday, January 15, 2011
Partner WOD30 seconds ON, 30 seconds OFF4 minutes at each station Box Jumps (24″/20″)Row (Cals)Hand Release PushupsKnees to ElbowPush Press (75#/55#)