5:30am and 10:00am Classes Canceled.   Open Gym at Noon.  Afternoon classes on Normal Schedule.   A.  Alternate with a partner to each complete – 5 x 200M/Row Efforts B.  EMOM for 10 Mins Even Minute – Option 1 –  8-10 x Pistols Option 2 – 20 x UB Wallballs Option 3 – 10 x UB Ring dips Odd Minute – Option 1 – 3 – 5 x Bar Muscle-ups Option 2 – 20 x UB Swings Option 3 – 30 Sec DU attempts -Post results under commentsRead more

1.  In general, what is your background? I am from a suburb of Green Bay. Yes, I am a Packer Fan! I’m married and a mother of 2 boys. Nolan (3) Isaac(2).  14 months apart. Athletically, I have always been into “working out” and sport participation.  I have never been stellar at any sport, (most improved… maybe, but playmaker, for sure not!).  I have learned through the years that intense workouts invigorate me.  I lost some of that after having babies… and I am excited to have the drive to be active back and all that comes with it!! 2.  Age, occupation 31, Nurse Practitioner in Family Medicine 3.  How did you get to know about CrossFit, how did you start? I think back in NP school Jen Grenell told me about her hubby’s involvement with the gym, but at that time I was a slave to cardioKickbox, spinning classes,...Read more

A.  Back Squats – 3 x 5 w/2 Min Rest  B.  5 Rounds AFAP 1 x Suicide Run 20 x Air squats  1 x Lateral Suicide Run (Left side starts) 10 x Burpees   1 Minute rest after each round  -Post results under comments  Read more

Please check the holiday Schedule  for updates and changes for the next two weeks.   A.  Muscle Snatch – 5 x 1 w/60 Sec Rest  B.  Snatch – 4 x 1 w/60 Sec Rest  C.  AFAP  20/40 – 15/30 – 10/20 – 5/10  Push Press @ 95lb/65lb  Double-unders  8 Min Cap -Post results under comments  Read more

A.  3 Rounds AFAP  300M Row  20 x Front Squats @ 135lb/95lb  50 x Double-unders  20 x Shoulder to Overhead @ 135lb/95lb  50 x Double-unders  20 x Burpees  Rest 5 Minutes after each round   -Post results under comments  Read more