• Tuesday 8-4-15: WOD

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    WOD/Strength:
    EMOM for 20min of:
    1 Power Clean
    1 Front Squat
    1 Shoulder to overhead
    @ 70% 1RM
    -Then-
    3 Rounds not for time of:
    10 Glute ham raises
    10 Seated box jumps 24/20″
    25yard Overhead walking lunges

    OnRamp:
    3 Rounds for time:
    800m run
    40 good mornings
    40 sit-ups

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    Monday 8-3-15: WOD

    CFkids today! 4:45-5:30 Teens 5:30-6:00 Lions 6:00-6:30 Cubs Oly Class Monday, Wednesday, and Thursday this week: 9:30am or 6:45pm. Yoga 906 6:30pm *with Kristin Bring a Mat and Water bottle WOD: For time: 100 Double-unders (*sub 200 singles) 50 Pull-ups … Continue reading

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    Sunday 8-2-15: WOD

    Yoga 906 8:15am WOD: 3 Rounds for time of: 800m Run 6 Tire Flip jump throughs 25 Kettlebell Swings 1.5/1pood OnRamp: For time: 10-9-8-7-6-5-4-3-2-1 Deadlifts Bench presses

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    Saturday 8-1-15: CrossFit Kids/ Rest Day

    CFkids today: * 10:15-10:45 Lions * 10:45-11:15 Cubs * 11:15-12:00 Teens “31Heroes” If you didn’t get to do 31 Heroes yesterday feel free to do today with a partner. Or use today to rest if you did it already. “31Heroes” … Continue reading

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    Friday 7-31-15: “31 Heroes”

    To Register visit: “31Heroes” Please note that this is a partner workout. If you do not already have a partner, we will pair you up at class. Here are times for today: 8:15am WOD 9:00am OnRamp 4:15pm WOD/OnRamp combined 6:00pm … Continue reading

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    Thursday 7-30-15: WOD

    Strength: Backsquat WOD: AMRAP in 10min of: 3 Muscle-ups (*sub 9 pull-ups & 9 dips total) 6 Overhead squats 95/65# 9 Toes to bar 25 Double-unders (*sub 3x singles) OnRamp: AMRAP in 15min of: 3 pull-ups 6 push-ups 9 squats