Tuesday December 31 2019

  LAST DAY OF 2019    Facility closed at 2:00pm as I will still be there.     TUESDAYS CHIPPER   2 Rounds: 25 Synchro Thrusters 95/65 MEANS TOGETHER / MW 25 Box jump overs 24/20 (synchro)  STEP UPS   5 Rounds: 24 Jumping lunges 18 Air Squats 12 Burpees 200M run or 250M row…

Saturday December 28 2019

Merry Christmas from my family to yours   Warm up Line drills   WOD #1 Amrap 3 minutes : Partner 1 : Row 250 meters males Row 200 females  Partner 2 : Hold Bar in Hang Position (135/95) In time remaining: MAX Wall Balls (20/14) WOD #2 Amrap 3 minutes : Partner 2 : Row…

December 26 2019

Wod run 5 km or check out the travel Wods  MERRY CHRISTMAS EVERYONE FROM OUR CROSSFIT FAMILY TO YOUR HAVE AN AMAZING DAY WITH FAMILY AND FRIENDS  Holiday Hours  Facility is closed  December 24 – 26,   December 31 gym open till 12:00pm  5:45am 9:00am 12:00pm Classes will be running.  Closed January 1 2020.    NO…

Friday December 27 2019

WARM-UP Foam roll lats 1 min each side wrist stretches peanut T-Spine release  in push up position do 10 shoulder retractions on the rig to 10 lat retractions  Christine Girards warmup    SQUAT SNATCH Rep sheme  12-9-6-3 Squat Snatch (partner up, everyone does all reps) Scaled : power snatches (same rep scheme) or Kettlebell swings…

December 25 2019

MERRY CHRISTMAS EVERYONE Wod Run 5 km or check out the travel Wods    FROM OUR CROSSFIT FAMILY TO YOUR HAVE AN AMAZING DAY WITH FAMILY AND FRIENDS  Holiday Hours  Facility is closed  December 24 – 26,   December 31 gym open till 12:00pm  5:45am 9:00am 12:00pm Classes will be running.  Closed January 1 2020.   …

December 24 2019

MERRY CHRISTMAS EVERYONE FROM OUR CROSSFIT FAMILY TO YOUR HAVE AN AMAZING DAY WITH FAMILY AND FRIENDS  Holiday Hours  Facility is closed  December 24 – 26,   December 31 gym open till 12:00pm  5:45am 9:00am 12:00pm Classes will be running.  Closed January 1 2020.    NO CLASSES SUNDAY THE 22,29 AND JANUARY 5.  ****KIDS CLASSES****  …

December 24-26 gym closed

  MERRY CHRISTMAS EVERYONE FROM OUR CROSSFIT FAMILY TO YOUR HAVE AN AMAZING DAY WITH FAMILY AND FRIENDS  Holiday Hours  Facility is closed  December 24 – 26,   December 31 gym open till 12:00pm  5:45am 9:00am 12:00pm Classes will be running.  Closed January 1 2020.    NO CLASSES SUNDAY THE 22,29 AND JANUARY 5.  ****KIDS CLASSES****…

Monday December 23 2019

12 days of xmas or    Warm up  Line drills  10 naked bar DL posterior chain foam roll  10 naked bar DL  posterior chain foam roll  demo grace  Strength: (20 Minutes) Tempo Sumo arms (wide)  RDL  TEMPO 3/2/2  FROM GROUND 3 SEC, HOLD 2 SEC, 2 SEC DOWN….NO DROPPING THE BAR 5×3@77.5% 2×5@50% 2×5@75% 5×3@77.5%…