Sunday 30.4.17

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[caption id="attachment_5253" align="aligncenter" width="642"] Justin L[/caption] Final day to work on your Overhead squat goal!! or: WOD: "Empty Cals" 2 Rounds: 200 Meter Sled Push (empty) 30 Calorie Bike 200 Meter Sled Push (empty) 60 Double-unders *Rest 5:00 between rounds With five minutes of rest between rounds today, our efforts…

Saturday 29.4.17

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[caption id="attachment_5250" align="aligncenter" width="642"] Kimber and Matty C[/caption] 8am: Open gym 9am: “Chip & Rip” Teams of 2: 100 Calorie Row 100 Box Jump Overs (24/20″) 100 Deadlifts (185/125#) 100 Wallballs (20/14#) 100 Burpees 100 Wallballs (20/14#) 100 Deadlifts (185/125#) 100 Box Jump Overs (24/20″) 100 Calorie Row Today’s workout…

Friday 28.4.17

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[caption id="attachment_5246" align="aligncenter" width="642"] Jessalyn[/caption] Warm-up: 400m run Band pull apart & Archer stretch Overhead Squat warm-up then... 1 minute on/ :30 sec off: 6 rounds 50m-100m Run 5 Overhead squats WOD: Open-Performance-Fitness “Nancy” 5 Rounds: 400m Run 15 Overhead Squats (95/65) “Nancy” is one of the original CrossFit.com benchmark…

Monday 24.4.17

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[caption id="attachment_5233" align="aligncenter" width="642"] "The" Heartbreak Kid---no caption needed[/caption] Warm-up: Leg Routine: 3 sets X 10 reps (Leg lifts, clam, bridges) Squat Warm-up then... 4 RNFT: As a group 5 front squats 7 C2B or Pull-ups 25 Double unders or Singles WOD: OPEN “Heartbreak Kid” 3 Rounds: 10 Front Squats…