Hand Stand Walking Practice Rx: 5:00 Max Distance *Fx: Assisted Walks AMRAP 12: 2-4-6-4-10 etc. Overhead Squat 115/80, Fx: 95/65 Pull ups, Fx: Ring RowsRead More
Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== Front Squat: 3 x 12 (ME) AMRAP 14: 21 Air Squats 15 HSPU, Fx: HR Push ups 9 Deadlift 225/155, FX: 155/105 Accumulate a 4:00 Dead hang Hollow body positon.Read More
2016 End of Year Schedule Reminder: Tuesday and Wednesday: No 7:30 PM Friday Evening: 5:30 pm Only Saturday: Normal Sunday (New Year’s Day): 2:00pm Wod and Open Gym Only ==================================== Athletes, Here is the layout for Programming and goals for the beginning of the new year. 20-Rep Squat Routine (http://boxlifemagazine.com/building-a-better-squat-5-proven-squat-programs/) Introduced by John McCallum in...Read More
2016 End of Year Schedule Reminder: Tuesday and Wednesday: No 7:30 PM Friday Evening: 5:30 pm Only Saturday: Normal Sunday (New Year’s Day): 2:00pm Wod and Open Gym Only ==================================== Athletes, Here is the layout for Programming and goals for the beginning of the new year. 20-Rep Squat Routine (http://boxlifemagazine.com/building-a-better-squat-5-proven-squat-programs/) Introduced by John McCallum in...Read More
1000 WOD and Open Gym today ================== Strength/Skill Schedule This Week Monday: Back Squat Tuesday: KB/DB Strict Press/accessory Wednesday: Snatch Thursday: Front Squat Friday: Handstand Walks Saturday: New Year Partner WOD Sunday: Bench Press ========================================= EMOM 14: ODD: 3 Back Squats (A: ~85% of 1 RM) Even: 6-8 Strict Pull Ups 3 Rounds for time: 15 Ring Dips 20 KBS 24/16,...Read More
Merry Christmas from CrossFit Route 7 Matthew 1:21-23 21 She will give birth to a son, and you are to give him the name Jesus,[a] because he will save his people from their sins.” 22 All this took place to fulfill what the Lord had said through the prophet: 23 “The virgin will conceive and give birth to a son, and...Read More
Congratulations to the David and Joy Bann on their new addition. Chase Christopher Bann was born December 18th, 2016. Let the blessings continue to flow. ================================== Power Clean 5 x 2 (ME) *Working Sets start at 85% *Not Touch and Go AMRAP 10: 200m run 20 Pistols, Fx: Air Squats 5 Muscle Ups, FX: 10...Read More
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