6/22/21

WOD

EMOTM for 10 minutes:
Power Clean + 3 Front Squats

4 sets of:
3 minutes ON / 1 minute OFF
15 Deadlifts
12 Hang Power Cleans
9 Push-ups

*95/65-lbs

Announcement:
We will be doing a lake wod this saturday! More details to come later this week so stay tuned!

6/21/20

WOD

“Virtual Semifinal Event 2”

For time:
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
50 Abmat sit-ups
100 single-arm dumbbell overhead squats
50 Abmat sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads

6/20/21

WOD

Rest Day

6/19/21

WOD

"RJ"

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Reminder: Endurance Class at 5:30PM!

6/18/21

WOD

Deadlift 10-9-8-7-6-5-4-3-2-1 reps

Accessory:
3 x 12 Romanian Deadlifts
3 x 10 Strict Pull-ups
3 x 8 Chin-ups

6/17/21

WOD

20 minute AMRAP of:
1:00 Handstand Hold
20 Alternating Dumbbell Snatches, 50/35-lbs.
30 Abmat Sit-ups

Reminder: Barbell Class tomorrow at 5:30pm!

6/16/21

WOD

3 sets of:
15-12-9 reps of:
Calorie Row
Burpees over the Rower

*Do a new set every 12:00 or rest while your partner goes, whichever comes later.

6/15/21

WOD

“Friendly Fran”

3 rounds for time of:
21 thrusters
21 chest-to-bar pull-ups

♀ 85 lb. ♂ 115 lb.

Coming Soon!

CrossFit classes specifically for Teens

Strength training, conditioning, technique work, skill development

All athletic and ability levels are welcome!

Stay tuned for more info!

6/14/21

WOD

Every 1:30 for 10 sets:
Power Snatch + Hang Squat Snatch

3 rounds for time of:
Run 400m
15 Hang Squat Snatch, 95/65-lbs

6/13/21

WOD

Rest Day