171017

Athletes, reminder that your shirts are in! See your coaches to pick up you must pay before we can give you your shirts. US Dollars or PayPal only, no WON or checks.

SWOD:
Push Press
3X3 @ 50%
Split Jerk
2-2-2-2 Starting at PP weight and adding every round

Check out this video for some rowing tips:
Note- He’s not leaning WAYYY back
– His chain is smooth, it’s not whipping up and down
– He extends his legs fully on the push and then lets his hands pass over his knees BEFORE bending and returning to the start position.

https://www.youtube.com/watch?v=IXXJVrlrUAg

WOD:
7 rounds of: 2-minute rounds:
25/17-cal. row
Jerks, max reps
There is no rest between rounds.
*weight is 205/135
*push jerk or split jerk you choose, should be heavy if scaling keep it heavy

171016

SHIRTS ARE IN!  Bring your cash or PayPal your payment to conlin.beth@gmail.com, no payment no shirt. Payments are cash only, USD, NO WON.

Baseball T’s- $27
Tanks- $20
White T’s- $25

We do have a list of who has ordered what but do your coaches a solid and check your e-mail for your order confirmation from Custom Ink so you can come prepared to pay and pick up. Yes, we did order a FEW extra for those that missed the 2 week window to order.

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

WOD:
5 rounds for time of:
Accumulate 60-second in an L-sit hold
Row 30/20-cal

171014- BRING A FRIEND!

Do you have friends with so many questions about CrossFit or wonder what you are always talking about? Bring them tomorrow for free! No expirence necessary!

Bring a Friend:
400 Meter Run, 50 Wallballs (20/14)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 20 Burpee Burpee Box Jump Overs (24/20)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 50 Wallballs (20/14)

171011

#1) Against a 5:00 Clock
50x Wall Ball buy-in (20/14)
Then, in remaining time, AMRAP:
12x Deadlift (185/135)
12x Bar-Facing Burpee
Rest 5:00
#2) Against a 5:00 Clock
35x Wall Ball buy-in (20/14)
Then, in remaining time, AMRAP:
9x Deadlift (225/155)
9x Bar-Facing Burpee
Rest 5:00
#3) Against a 5:00 Clock
20x Wall Ball buy-in (20/14)
Then, in remaining time, AMRAP:
6x Deadlift (275/185)
6x Bar-Facing Burpee