We have LOTs of outdoor workout space

WODs for Jan 21st-26th 2019

We are OPEN with regular hours for Monday, Martin Luther King Jr national holiday. Now… here is your assignment for tonight’s dinner. Want more? crossfit.com

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
20 medicine ball cleans (20/14#, Rx+ at 30#!)
60 double unders
Post number of complete rounds and extra reps

Monday 5pm Specialty Class-CrossFit Games Open Prep Class
Complete as many reps as possible in 7 minutes following the rep scheme below:
Clean and jerk, 3 reps- 3 Toes-to-bar
Clean and jerk, 6 reps- 6 Toes-to-bar
Clean and jerk, 9 reps- 9 Toes-to-bar
Clean and jerk, 12 reps- 12 Toes-to-bar
Clean and jerk, 15 reps- 15 Toes-to-bar
Clean and jerk, 18 reps- 18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.  60/45kg… masters 52/30kg

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead Squat
Post heaviest 3 rep set

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
10 muscle ups
25 thrusters (35/25kg)
1000m row
25 thrusters
10 muscle ups
Post time and scaling

Wednesday 5pm Specialty Class- Underground Strength

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds of Eva for time of:
800m run
30 KB swings (32/24kg USA)
30 pull ups
Post time and scaling

Thursday’s 5pm Open Training Hour

Friday’s WOD at  7 and 9am and again at 3 and 5pm
21-15-9 reps/round for time of:
Push press
Power clean
Both barbell movements with a 60/45kg barbell
Post time and load

Friday’s 4pm Open Training Hour

Saturday’s Sessions
8:30am Whole Life Challenge Prelim WOD (but all members welcome!)
21-15-9 reps/round for time of: DB thrusters (50/35#) and Row for calories
9:30am BIG WOD- the typical Saturday morning group workout.

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Due to the limits on class sizes. Every member must book their time slot in advance.

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