Kids Class at 6;30 pm Tonight! A. Power Clean & Push Jerk – 5 x 3 w/3 Min Rest B. 12 Min AMRAP 1 x Ground to Overhead @ 155lb/105lb 1 x T2B 2 x Ground to Overhead 2 x T2B 3 x Ground to Overhead 3 x T2B …….Continue till the time expires ...Read More
A. CrossFit Total 3 Attempts for the following lifts Back Squat Shoulder Press Deadlift Score equals the total for all three lifts. We’ll be starting a 4 week / 3 days a week squat cycle starting next Monday. B. AFAP 21-15-9 Wallballs @ 20lb/14lb Burpees -Post results under comments Read More
-Going away pool party for Rob, Laura, and Jorge at Drew and Julie Flaada’s house. Starts at 2:30pm, bring some food to share and beverages to drink. Address is 2431 Wilshire LN NE, Rochester. A. Take 15 Minutes to establish a 1 rep max Front Squat B. For time: 30-20-10 Row for Calories T2B ...Read More
330lb Power Snatch…. [youtube=http://www.youtube.com/watch?v=m5YvKrjGtPM] A. Power Snatch – 5 x 2 w/90 Sec Rest B. 20 Minute AMRAP 5 x Power Snatch @ 135lb/95lb 200M Run 10 x Burpee C. 3 x 15 – Back Extensions -Post results under comments Read More
A. Take 15 minutes to establish a 1 rep max OHS B. Nancy 5 Rounds for time: 400M Run 15 x OHS @ 95lb/65lb C. 3 Sets of 20 x Russian Twists 20 x Divers -Post results under comments Read More
Jeanne – “In exactly 1 year I lost 110 pounds and 8 clothing sizes, but more importantly these are the conditions I suffered from a year ago that I no longer have: prediabetes, metabolic syndrome, sleep apnea, high blood pressure, high cholesterol, depression, chronic fatigue, adrenal fatigue, and pain from a ‘permanent’ injury. A year...Read More
A. 2-Position Clean – (5 x 1) – Demo Video B. Back Squat – 1 x 20 UB (5lb Increase from previous week) C. 16 sets (Alternate between both movements, ex: Squats, Mountain Climbers, Squats…) 20 Seconds on, 10 Seconds off -Air Squats -Mountain Climbers Right and left mountain climber constitutes as one rep,...Read More
-Community workout starts at 12 pm – 1:30 pm. There will be no classes at 11am due to the community workout. A. Fight Gone Bad 3 Rounds of: 1 x Min of Wallballs @ 20lb/14lb 1 x Min of Russian Swings @ 1.5 pood/1pood 1 x Min of Push Presses @ 75lb/55lb ...Read More
