WOD - Thursday, 7.2.2015

Alicia and Jenn during today's WOD!

Alicia and Jenn during today's WOD!

Holiday Weekend Gym hours

FRIDAY JULY 3rd we will have regular classes in the morning.  6am/ 8:30am/9:30am and 11am.

There will be NO afternoon classes on Friday the 3rd.


we will be doing the last event of the 2007 CrossFit games.

1000m row 
then, 5 rounds of 25 pull ups, 
7 push jerks (135/ 85lbs)

Class times are at 9:00am and 10:00am. 

SUNDAY JULY 5th the gym will be closed.  

We hope everyone has a wonderful July 4th day and night.  We will post an at home WOD for Sunday for those of you who want a work out.

Starting Monday July 6th we will be adding 7am class on Mondays/ Wednesday/ Fridays for the summer.  

Row 250m
Run 200m
10 Bottom Half Burpees
5 Push Up Position Shoulder Rotation (breakdance)
10 Reverse Lunges (each side)
10 Beat Swings
10 Tuck Jumps

Part 1: 3 rounds with 3 minutes rest between rounds:

5 Bar Muscle Ups (Scale to 12 Chest to Bar Pull Ups)
3 minute Row (Goal 875/775m)

-Rest 5 minutes-

Part 2: 3 rounds with 2 minutes rest between rounds:
8 Overhead Squats @ 50% of 1RM Snatch
8 Burpees
Run 400m

-Rest 5 minutes-

Part 3: 21-15-9

Toes to Bar
Box Jump Overs (24/20)

400 m run, 2 rounds of 16 walking samson stretch, 15 situps, 10 airsquats, 10 sec top of the dip hold

12 min EMOM;
Even min- 20 Wall ball (20/14), Odd min- 50m Farmers carry

3 rounds for time
10 toes 2 bar, 15 goblet squats (26/35), 20 burpee over box -