W.O.D. 10.17.16

We are now offering FREE babysitting on Monday and Wednesday at 5:30 PM.
Sign up on Mindbody online.

AMRAP in 15 Minutes:
21 Kettlebell Swings 35/55#
15 Hang Power Clean and Jerks 75/115#
9 Burpee Box Jump Overs


Quote:

If you have a positive attitude and constantly strive to give your best effort, eventually you will overcome your immediate problems and find you are ready for greater challenges. 

-Pat Riley

Photos:

W.O.D. 10.16.16

Back Squat

5-5-5-5-5

Between each set complete 10 Ring dips

Cash out:
1000 Meter Row (for time)

Quote:

 “... what you learn today, for no reason at all, will help you discover all the wonderful secrets of tomorrow.”

 ― Norton Juster

W.O.D. 10.15.16

CrossFit Kids Preschool Class

For time:

1 Mile Run

30 Clean and Jerks 95/135#

15 Power Snatches  95/135#

100 Double Unders

Time Cap- 20 Minutes

Community Notes:
Rally the kiddos and join the Preschool Class (ages 3-5) at 10:00 AM today!

Quote:

“Curiosity is one of the permanent and certain characteristics of a vigorous intellect.”

 ― Samuel Johnson

W.O.D. 10.14.16

15-12-9 

Chest to Bar Pull-ups

Power Cleans 105/155#

Pull-ups

Front Squats 105/155#

Quote:

“Nothing can dim the light which shines from within.”

 ― Maya Angelou

W.O.D. 10.13.16

AMRAP in 12 Minutes: 

60 Wallballs 14/20# to 9/10ft

50 Calorie row 

40 Handstand push-ups 

Quote:

“The knowledge of all things is possible”

 ― Leonardo da Vinci

W.O.D. 10.12.16

TEST DAY- RECORD RESULTS

Push Press
3 Rep Max

*take as many sets as necessary to get to your 3 RM Push Press

(Click here to compare to 1.7.16)

or
  (Click here to compare to 4.11.16)

or (Click here to compare to 7.6)

Cash out:
AMRAP in 5 Minutes

5 Muscle-Ups

10 Power Cleans (95/135#)

(scale MU to 5 Dips if you do not have proficiency in Muscle Ups)

Community Notes: 

Wednesday, October 12th- Join us for a Free Mobility Class at 5:30pm in the Annex Upstairs with Shawna. 

 Quote:

“Curiosity is, in great and generous minds, the first passion and the last.”

 ― Samuel Johnson,

W.O.D. 10.11.16

Complete as many rounds as possible in 25 minutes of: 

25 Thrusters 45#

25 Burpees 

25 Sumo deadlift-high pulls 45#

Community Notes: 

Join us for these two special classes this week...

Tuesday, Oct 11th Fundamentals of Nutrition at 5:30pm in the Lobby
and 

Wednesday, October 12th- Free Mobility Class at 5:30pm in the Annex Upstairs
 with Shawna.

Quote:

“The mind is not a vessel to be filled, but a fire to be kindled.”

 ― Plutarch

W.O.D. 10.10.16

TEST DAY-Record Results 

 Christine

 Three rounds for time of: 

  Row 500 meters 

 12 Deadlifts: Body weight 

 21  Box jump 20/24 inch box

(compare to 1.4.16)

or
  (compare to 4.15.16)
or
 (compare to 7.11.16)

Community Notes: 

Join us for these two special classes this week...

Tuesday, Oct 11th Fundamentals of Nutrition at 5:30pm in the Lobby

Wednesday, October 12th- Free Mobility Class at 5:30pm in the Annex Upstairs

Quote: 

“There is nothing more beautiful than someone who goes out of their way to make life beautiful for others.” 

 ― Mandy Hale