Kristen in round 1 of the 5 Tuesday morning. “Fran” Benchmark WOD For Time 21-15-9 Thruster (95/65) Pullup Optional buyout: “Midline” 50 Ab mat Situps 100 Russian Swings 50 Ab mat Situps “A champion is someone who gets… Read more »
Nikki working up to lift all the weights. MetCon Five AMRAP3 5 DL (135/95) 6 Power Clean (135/95) 7 BSQ (135/95) Optional buyout: “Grip & Core” 2 RDS (rest as needed) 300m Run 200m KB Farmer’s Carry 100m KB… Read more »
Rob adding more weight to his three lift total on Saturday. E4MOM x 5 200m Run 15 Pushups 10 T2B Optional buy out: “Body Armor v1” “Love yourself. It is important to stay positive because beauty comes from… Read more »
Rudy showing some self love by getting in to do his workouts. **No regular 9 or 10 am classes. Come join us for the little lifting competition. CrossFit Total 1RM BSQ 1RM Press 1RM DL *3 attempts at… Read more »
Throwback to wonderful wallball memories… “Karen” Benchmark For Time 150 WB (20/14) “Life is 10% what happens to us and 90% how we react to it.” – Dennis P. Kimbro
Patty showing the box what is up. MetCon AMRAP14 10 Push Jerk (155/110) 10 C2B Pullups 10 Box Jump Overs (24/20) *Everything starts at 10 and goes up by 1 rep each round “Strive not to be a… Read more »
The 6am class preparing to row on Tuesday. MetCon 6 RFT 200m Run 5 BMU 5 Deficit HSPU* *Deficit= 3-5″ “Change your life today. Don’t gamble on the future, act now, without delay.” – Simone de Beauvoir
Katie rocking and Rowing along. Cardio 20min max distance Rowing Skill work: Handstand walk practice “Security is mostly a superstition. Life is either a daring adventure or nothing.” – Helen Keller
Strength Day E2MOM x 6 3 Front Squats** **30 DUs after each set Then Tabata Bottom to bottom air squats *rest position is at bottom of squat
Sravya with a few wallballs during “Fight Gone Bad” on Thursday. Sat Morning Partner WOD 10 Total RFT 5 Power Snatch (135/95) 15 WB (20/14) *IGYG format “Too many of us are not living our dreams because we… Read more »
Just remember last week when we all said “that’s it?” when the assault bike was involved.
Cardio
8 Rounds
30sec Mod Bike
15sec Slow Bike
15sec Fast Bike
2min Rest
*Score = total calories completed
Optional BuyOut
“Evil Bear”
