2/13 Schedule Normal evening hours, 4-7. Bootcampers are welcome to join in any class time. WOD: Chelsea 30 minute EMOM 5 pull ups 10 push ups 15 squats
Tomorrow morning 2/13 is canceled, tomorrow evening is still on as of now.
7 pm class will be cancelled and as of now all of tomorrow. Possible bootcamp class tomorrow in which case crossfit members will be allowed to come. Please keep checking back with us on here or Facebook for full updates on when the gym will be back up. Hoping for...
Weather. At this point we’re open for business. We are going to play the weather by ear for the next three days.
2/11 Skill: 3 rounds max rep handstand push-ups. Rest two minutes between each set. 3 rounds max handstand holds, rest as needed. WOD: Tabata GHD sit-ups Wall-balls 20/14 Jumping squats Sled push 75/50
2/10 WOD CrossFit Total Find your one rep max: Deadlift Back Squat Shoulder Press WOD 7 minute AMRAP: 7 Double kettlebell squat cleans 53/35 7 Pull-ups 7 Burpees
Skill Find a 3 rep max strict press WOD Partner wod One person working at a time 100 Deadlifts 135/95 100 wall balls 20/14 100 cleans 135/95 100 Box jumps 24/20 100 shoulder to overhead 95/65
Skill 5 sets 30 seconds hand stand hold 1:00 Plank holds Wod 4 rounds In 3:00 500m row Max double unders Rest 3:00
Skill Find a three rep back squat max WOD 10,9,8,7,6,5,4,3,2,1 Thrusters 95/65 Toe to bars Weighted squats 45/25
Skill Run 200m every 1:30 for 21:00 If you don’t complete the run in the 1:30 take a round off and pick back up with the program Wod 5RFT 5 burpees 10 wallballs 20/14 15 KB swings 53/35
