October 24 2016

Hello all, if you haven’t all ready PLEASE sign up for the great Pumkin run/walk….October 30. See our lovely Emily for details… Don,t forget to wear your Crossfit Swag. Just got a new shipment in Warm-up  – High Knees – Butt Kickers – Walking Lunges w. a twist – Carioca – Jumping Jack Shuffle – Broad…

Saturday October 22 2016

THROW BACK   Metcon Metcon (Time), in teams of 2 or 3 , Pick a METCOM and the work is not shared.  Form a strategy.   Time cap 35 min SCALED DOWN VERSION IS HALF REPS  For Time: 50 v sits 100 jumping jacks 90 DUs (or 180 singles) 50 burpees 40 ps  Walking Lunges,…

Saturday October 22 2016

THROW BACK   Metcon Metcon (Time), in teams of 2 or 3 , Pick a METCOM and the work is not shared.  Form a strategy.   Time cap 35 min SCALED DOWN VERSION IS HALF REPS  For Time: 50 v sits 100 jumping jacks 90 DUs (or 180 singles) 50 burpees 40 ps  Walking Lunges,…

Saturday October 22 2016

THROW BACK   Metcon Metcon (Time), in teams of 2 or 3 , Pick a METCOM and the work is not shared.  Form a strategy.   Time cap 35 min SCALED DOWN VERSION IS HALF REPS  For Time: 50 v sits 100 jumping jacks 90 DUs (or 180 singles) 50 burpees 40 ps  Walking Lunges,…