Friday Open Gym 5-7pm

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Wednesday WOD 1/29/14

Snatch Balance
5×1

3 Position Snatch
(pockets/above the knee/ground)
5×1

Snatch
5×1

*working on form today athletes.
*weight will not go over 85% of 1 rep max

Then:

7 min to complete
50 Box Jumps
50 Sit Ups
100 Double Unders or 300 Singles

* If you finish with time on the clock you will go straight into max squat jumps and that will be added to your score
* If you do not finish before cap you will go straight into 20 Burpee penalty which will not go towards your score

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Monday WOD 1/27/14

CrossFit Open begins in a month!!!! Time to turn it up Guns Out!

1. Barbell Complex
10 climbing sets of: 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean + 3 Front Squats

Then:

5 Min AMRAP

20 Deadlift (205, 155#)

20 Wall Balls

rest 3 min

5 Min AMRAP

20 Pull-Ups

20 Double Unders

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Saturday Free WOD 9-10AM and Open Gym 10-11AM

If you’ve been thinking about trying a CrossFit workout now is your time!

This Saturday – 1/25/14– at 9:00 am we will be having a CrossFit workout that is free and open to anyone interested in giving us a try!

CrossFit is a strength and conditioning program that anyone can do with the right start. All workouts are modified and adjusted to fit the athlete (that’s YOU!) and to help them get the most out of their training. Free Saturdays are the perfect way to see what all the chatter is about.

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