• Monday 8-3-15: WOD

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    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
    50 Box jumps 24/20″
    50 GHD Sit-ups (*sub abmat sit-ups)
    50 Push press 65/45#
    50 Wallballs 20/14#
    50 Calorie Row
    *Scale this WOD by cutting Reps in half.

    OnRamp:
    4 Rounds for time:
    400m run
    5 box jumps
    15 wall balls

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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

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    Wednesday 7-29-15: WOD

    Yoga 906 6:30pm *Yoga will be held outside, bring a water bottle and mat! WOD/Strength: Back squat 8-8-5-5-2-2-1 -Then- 3 rounds (not for time) of: 10 Glute ham raises 25yard heavy sled pull 25yard heavy sled push 8 Seated box … Continue reading