171025

Halloween WOD Saturday the 28th! Come dressed to impress us, or scare us, or make us laugh!  Coach Beth won last year for dressing like Coach Jake, they were basically twins for a day.  Who will win this year?!

WOD:
Clean & Jerk
60% 2 + 1 (2cleans + 1 Jerk)
65% 2 + 1
70% 2 + 1
75% 2 + 1

WOD:
10 Rounds For Time
7 SDLHP 95/65
7 Front Squats 95/65
7 Push Jerk 95/65
*Compare to Oct 31 2016

171023

The NEO will be held this week at Collier which means the road in front of the gym will be closed so parking will be tight in the area, plan accordingly.  This also means that the indoor CrossFit area will be closed for the duration of the exercise which means if it’s raining we will have to cancel class.  Stay tuned to our facebook page for daily updates should the weather be questionable.

SWOD:
Bench Press
3X5 @65%
3X3 @75@
2-2-2-2 Add weight each round

WOD:
Every 2min for 20min using the following rep scheme for each movement:
5-5-4-4-3-3-2-1-1-1-
Deadlift 65% of 1 RM
Pullup
1st 5DL, 5 Pull-ups
2nd 5 DL, 5 Pull-ups
3rd 4DL, 4 Pull-ups
4th 4 DL, 4 Pull-ups………

171021

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army. Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

“Emily”
10 rounds for time of:
30 double-unders
15 pull-ups
30 air squats
100-m sprint
Rest 2 minutes

171018

Fair warning! Saturday the 28th will be our Halloween WOD!  We have had some epic costumes in the past but something tells me this group *might* be able to outdo last year’s costumes. You have 10 days to plan for the best costume of your adult life!

SWOD:
Deadlift
3X5 @60%
3X3 @75%
2-2-2-2 add weight each set

WOD:
AMRAP 15
6 HSPU
18 V-ups
25 M walking lunge with plate overhead 45/25