WOD 5:30am 9am 3:30pm 4:30pm 5:30pm 7:30pm Crushing Helen Complete 8 rounds for time of: 100 yard Sprint 8 KB Swings – 2 pood 5 Plyo Push Ups *Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the ground, perform an explosive push ups that allows you [...]
HAPPY BIRTHDAY BLAKE!!!!! 6 YEARS OLD TODAY 5-5-5 Overhead Squat “The purpose of any athletic endeavor is to challenge human limits both on and off the playing field.” – Unknown Thanks, John V
Rest Day or Skills and Drills 40% off CrossFit Gear….TODAY If you want something please leave a description / size/ quantity…….I will send the order @ 5:30pm ORDER(S) HAVE BEEN SENT……THANKS
Rest Day or make up a WOD you missed We will be running the Diamond Valley Lake Marathon, Half Marathon, and 5k on January 23rd Id like us all as a team to show up in force….This is an individual race but we all will support each other before and during…..We can help you prepare….Tues [...]
Please Thank a Veteran Today! Bar may not be set down, rest load on thighs or in hip crease 100x Hang power clean or Muscle Snatch (115#/75#) If the bar is set down or dropped preform 5 Knees to Elbows
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep After the race @ The Buffalo Alley 10k and 5k
Nasty Girls 3 rounds for time of: 50 Squats, 7 Muscle-ups, 135 pound Hang power cleans, 10 reps. No workouts Friday…….and Saturday We will be hitting the Buffalo Alley 10k and 5k and the kids will be doing the 1k….see you there!
Diane 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Post total time.
BodyFit Baseline WOD 50 SDHP’s 40 air squats 30 sit ups 20 push ups 10 pull ups Skill work Muscle Snatch Congrats to Nick for getting his 1st Muscle up last night! Welcome to the club
“Lynne” Five rounds for max reps of: Body weight bench press Pull-ups