EMOTM Month

Announcements:

No 5AM Open gym this Monday

Please sign up for class

1/2/23

WOD

EMOTM for 35 minutes:
1: Row 15/10 Calories
2: 10 Toes to Bar
3: Bike 10/7 Calories
4: 10 Pull-ups
5: Rest

Derek Eason
Goodbye 2022

12/31/22

WOD

"Goodbye 2022"
20:22 AMRAP of:
20 Calories
20 Wall-balls, 20/14-lbs.
2 Rope Climb
20 Shuttle Runs
20 Air Squats
2 Rope Climbs

Derek Eason
“CFT 50”

12/30/22

WOD

“CFT 50”

For time: 
50 Calorie Machine

Accessory:

5 rounds for Quality:
DB Floor Press, 10-15 reps
15-20 Toes to Ring

Derek Eason
Farewell Austin!

Tomorrow is Austin’s last day at crossfit train. Join him for the class WOD at 4:30pm!

12/29/22

WOD

“NATE”

As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 70/53-lbs.

Derek Eason
Front Squat

12/28/22

WOD

Every 2:00 for 7 sets:
Front Squat, 2-5 reps

3 rounds for time of:
20 Double KB Front Squats
20 Burpees to a Bar

Derek Eason
The 12 Days of Christmas (better late than never)

12/27/22

WOD

For time:
1 Wall-Walk
2 Thrusters, 135/95-lbs.
3 Pull-ups
4 Dumbbell Snatches, 50/35-lbs.
5 Toes to Bar
6 Power Cleans, 135/95-lbs.
7 Push-ups
8 Kettlebell Swings, 53/35-lbs.
9 Wall-balls, 20/14-lbs.
10 Push Press, 50/35-lbs. (5R/5L)
11 Deadlift, 135/95-lbs.
12 Calorie Row

Derek Eason