We are going to be making some schedule changes going forward.  Nothing has been changed yet, but the proposed changes are the following

  • FREE Class on Tuesday’s @ 7:30pm instead of Saturday’s @ 11:30am
  • Fundamentals @ 6pm on Mon/Wed/Thurs and not on Saturday
  • Saturday’s CrossFit WOD @ 9:30am instead of 10:30am

If you have any suggestions please post them to the comments section.  All ideas will be considered.  Remember, summertime is coming so for those of you who have summer hours, throw out some suggestions.  Thanks.

Today’s LInks –

Everyone's Pull ups are looking good!
Everyone's Pull ups are looking good!
30" box jumps are fun
30" box jumps are fun

Schedule –

  • Foam Roll / Mobility Warm up
  • Extra Shoulder Prep – Wall Slides – Y’s-T’s-W’s – Shoulder Circles – Close/Mid/Wide Push ups and Pull ups
  • WOD – Start by completing ONE Clean & Jerk and then one round of Cindy (5 Pull ups / 10 Push ups / 15 Air Squats), then TWO Clean & Jerks and then one round of Cindy, THREE C&Js and then one round of Cindy and so on up until you reach 10 Clean & Jerks.  In total you will be completing 55 Clean & Jerks and 10 rounds of cindy.  Games Standard weights are 155/95.
  • 3 x 20 GHD Sit ups
  • Stretch
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