100813 – Friday


Great job Karla!!! We love your effort and energy you bring to the gym every time!!!

PS, I’m still learning how to do a new things with this new website format…I promise the photos will be normal sized soon…

Run club is going awesome, Oly club is awesome, the new classes at 9:30am and 6:15am are filling up with sweaty awesome people, Friday group classes are some of our most energized of the week….yeah, I’m a happy boy. Let’s keep it going everyone!!!

Thursday’s WOD’s

Level 1 CrossFit:

Skill: Push Press

WOD: 20 minute AMRAP

7x Push Press (db or bb)

10 steps w/ bumper plate OH Walking Lunge

7x Sit Ups

Level 2 CrossFit

Skill: Hang Power Clean

WOD: 20 Minute AMRAP

7x Front Squat
10 steps 45/25 pound bumper plate Overhead walking lunge
7 Burpees

All Levels CrossFit

A1. Ring Dips 10-10-10 ADAP (as difficult as possible: slow, weighted, unbroken, etc).

A2. Single Leg Squats ADAP 5-5-5 (5x each leg, perform weighted if possible, etc)

B. 20 Minute AMRAP
7x Front Squat
10 steps 45/25 pound bumper plate Overhead walking lunge
7 Burpees