Last week to order your awesome flag shirts. Also please put a current email address on the sheet at the desk this week. Do you know we offer personal training? CrossFit classes are group training so if you are looking for some one on one time some sessions might be right for you. If you...Read More
***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies. Pre-order your flag shirts. The order sheet...Read More
***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies.Pre-order your flag shirts. The order sheet will...Read More
***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies. Pre-order your flag shirts. The order sheet...Read More
***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies. Pre-order your flag shirts. The order sheet...Read More
***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies. Pre-order your flag shirts. The order sheet...Read More
Strength power snatches- work to a heavy 2 2,2,2,2,2,2, Wod- 45 ghd sit ups (sub regular sit ups) if you havent done ghd sit ups in a wod before, just do regular sits ups and we can practice ghd after class. 30 Power snatches 95/65 100 doubles 30 power snatches 95/65 45 Ghd sit upsRead More
warm up Run 800 50 sit ups Strength- Back squat 5,5,5,5,5+ same percentages all week Wod For Time: 40 Thrusters (95/65) 40 Bar Facing Burpees 30 Thrusters (95/65) 30 Bar Facing Burpees * 15 min Time Cap *Read More
Warm up- Row 500m 25 empty bar strict presses Strength Strict press 5,5,5,5,5+ add 5 pounds to the number you were working with the last 4 weeks 5+ set is at 85% Wod- Week day team wod- Teams of 2 12 minute time cap Split work however you want. Row 1500 (rx) or Row 1000...Read More
