Sunday 10/23/16: WOD


*warm up to 90% 1RM
EMOM for 12 minutes of:
1 Deadlift @ 90% 1RM
3 Rounds for time of:
20 Calorie bike
20 Good Mornings 95/65#
20 GHD sit-ups (*sub abmat sit-ups)

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

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Saturday 10/22/16: Rest Day

Friday 10/21/16: “Eva” for “The Girls” Oct. Breast Cancer Awareness Month

Full Eva: Rx’d kettlebell weights for Eva are 2/1.5 pood. Scale as necessary. If you are not used to this volume of pull-ups please reduce your reps every round. “Half Eva” (Full Eva posted in photo above). Please choose which … Continue reading

Thursday 10/20/16: WOD

Measurements at the box this morning with Jen at 8:30am. Come on in and see her in the office. New pullover hoodies will soon be heading this way. An order form will be placed out soon. These are alternative apparel … Continue reading

Wednesday 10/19/16: WOD

CrossFit Kids tonight: 5:30 Lions 6:00 Cubs Yoga 906 held at 6:30pm tonight. Hope to see you this evening. A. *warm up to 95% 1RM EMOM for 10minutes of: 1 Backsquat @ 95% 1RM B. 4 Rounds for time of: … Continue reading

Tuesday 10/18/16: Rest Day

“Eva” will be held on Friday for Breast Cancer Awareness Month!