Calendar of Events!
09.22.18 Powerlifting Meet 8AM
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM!
Link for Barbell for Boobs Donations
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Wednesday 09.12.18 CrossFit
AMRAP 18
100ft Farmer's Carry
5 Burpees

Today is all about grunt work, find a challenging weight that can be maintained for a long period of time.

Calendar of Events!
09.22.18 Powerlifting Meet 8AM
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM!
Link for Barbell for Boobs Donations
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Tuesday 09.11.18 CrossFit

Skill Work
Kipping Practice 
- Maintain Tension with toes pointed.
- Understand hollow and arch positions.

WOD
7 Rounds for time:
10 KB Snatch (5 each arm)
5 Pull Ups
10 Push Ups
15 Air Squats

Calendar of Events!
09.22.18 Powerlifting Meet 8AM
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM!
Link for Barbell for Boobs Donations
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Monday 09.10.18 CrossFit
Strength
5 Sets rest 2 minutes between each.
Strict Press a challenging weight.
Hold that weight above your head for 1 min.

WOD
4 Rounds for time:
400m Run
12 Overhead Squat

When deciding on a weight for Overhead Squats (OHS), please choose a weight that will be challenging, but not impossible due to mobility restrictions.

Calendar of Events!
09.22.18 Powerlifting Meet 8AM
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM!
Link for Barbell for Boobs Donations
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Friday 09.07.18 CrossFit
 3 x 5 squat snatch

“Randy”
75 power snatches for time

Calendar of Events!
09.22.18 Powerlifting Meet 8AM
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM!
Link for Barbell for Boobs Donations
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Thursday 09.06.18 CrossFit
Midline Work
3 Rounds for Quality
20 V-Ups
:30 Planks Hold
10 Around the Worlds 

WOD
AMRAP 12
10 Deadlift
15 Box Jumps
30 Double Unders

Calendar of Events!
09.22.18 Powerlifting Meet
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Wednesday 09.05.18 CrossFit
Strength
Push Press
3 x 10

WOD
4 rounds for time:
200M Run
15 Thrusters

Calendar of Events!
09.22.18 Powerlifting Meet
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Tuesday 09.04.18 CrossFit

AMRAP 4
20 calories
20 burpees
20 pull-ups
rest 4 min

AMRAP 4
15 calories
15 burpees
15 pullups
rest 4 min

AMRAP 4
10 calories
10 burpees
10 pull-ups

Calendar of Events!
09.22.18 Powerlifting Meet
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Friday 08.31.18 CrossFit
10 Minutes for Quality
Supinated Grip Shoulder Press: x 10 with empty barbell
Ring Row: x 10 with 4 second negative
Inchworm: x 5
Deadbugs x 6

WOD
AMRAP 12
25 Kettlebell Swings
20 Wall Ball Shots
15 V-Ups

Calendar of Events!
09.22.18 Powerlifting Meet
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Thursday 08.30.18 CrossFit
WOD
3 Rounds for time
500m Row
20 Sit Ups
10 Dips

Rest 5 Minutes then

For time:
1000m Row
20 Toes 2 Bar
20 Dips

Calendar of Events!
09.22.18 Powerlifting Meet
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Wednesday
WOD
15 Rounds for time:
50m Farmer's Carry
25 Double Unders

Calendar of Events!
09.22.18 Powerlifting Meet
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Tuesday 08.28.18 CrossFit
Skill Work
15 Minutes to work on Inversions/Shoulder Mobility

WOD
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups or Strict Press
1 Minute of Strict Pull-Ups
Rest 3 minutes

Calendar of Events!
09.22.18 Powerlifting Meet
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Monday 08.27.18 CrossFit
Strength
Deadlift (Conventional or Sumo)
5 - 5 - 5 - 5 - 5

WOD
3 Rounds for Quality
Standing Straight Leg Hold: 2 x 10 seconds each leg
Lemon Squeeze: x 10
L Hang: 10 seconds
GHD Hip Extension: x 10 with 2 second hold at top OR Good Morning: x 10 @ moderate weight
Samson Stretch: 20 seconds each leg

The movement shown in the video below will be used during our warm ups.

Calendar of Events!
08.24.18 Ladies Night (4p is the last class - starts at 630p)
08.25.18 Volunteer Event - Feed The Homeless (Gym will be closed.)
09.22.18 Powerlifting Meet
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Friday 08.24.18 CrossFit
Midline work
3 rounds
10 around the worlds
10 v ups
:45 sec plank hold

WOD
21-18-15-12-9
Deadlifts
Pull-ups

WRITE YOUR SCORES!

Calendar of Events!
08.24.18 Ladies Night (4p is the last class - starts at 630p)
08.25.18 Volunteer Event - Feed The Homeless (Gym will be closed.)
09.22.18 Powerlifting Meet
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Thursday 08.23.18 CrossFit
3 x 10 back squat
Same weight every set, maintain good position and tight midline.

Partner workout:
AMRAP 15
100m sled drag
kB swings

*partner drags, the other swings. Score is swings. Weight should be HEAVY!

WRITE YOUR SCORES!

Calendar of Events!
08.24.18 Ladies Night (4p is the last class - starts at 630p)
08.25.18 Volunteer Event - Feed The Homeless (Gym will be closed.)
09.22.18 Powerlifting Meet
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Wednesday 08.22.18
Strength
Find a Heavy 1 Rep Power Clean

WOD
AMRAP 10
5 Power Cleans
10 Toes to Bar

Calendar of Events!
08.24.18 Ladies Night (4p is the last class - starts at 630p)
08.25.18 Volunteer Event - Feed The Homeless (Gym will be closed.)
09.22.18 Powerlifting Meet
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Tuesday 08.21.18 CrossFit
24-20-16-12
Calories
kB snatch
Goblet squats

WRITE YOUR SCORES ON THE BOARD!

Calendar of Events!
08.24.18 Ladies Night
08.25.18 Volunteer Event - Feed The Homeless (Gym will be closed.)
09.22.18 Powerlifting Meet
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Monday 08.20.18 CrossFit
3 Rounds for Quality of:
Turkish Sit Up: x 8 each arm, this is the first part of a Turkish Get Up
1 Arm RKB Swing: x 8 each arm
Barbell Rollout: x 8
Sumo Stance Good Morning: x 8
Barbell Overhead Hold: 30 seconds (Light)

WOD:
3 Rounds for Time of:
400m Run
10 Ground to Overhead (Moderately Heavy)

Calendar of Events!
08.24.18 Ladies Night
08.25.18 Volunteer Event - Feed The Homeless (Gym will be closed.)
09.22.18 Powerlifting Meet
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Friday
Z-Press
6 - 6 - 6 - 6

AMRAP 12
10 Kettlebell Clean and Jerk
10 Toes to Bar
Score: Load and Time

Calendar of Events!
08.24.18 Ladies Night
08.25.18 Volunteer Event - Feed The Homeless (Gym will be closed.)
09.22.18 Powerlifting Meet
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Thursday 08.16.18 CrossFit
10 Double Unders
5   Power Clean
20 Double Unders
4   Power Clean
30 Double Unders
3   Power Clean
40 Double Unders
2   Power Clean
50 Double Unders

Add weight every time you power clean.
Score:Time and Loads

Calendar of Events!
08.24.18 Ladies Night
08.25.18 Volunteer Event - Feed The Homeless (Gym will be closed.)
09.22.18 Powerlifting Meet
More Events to be added soon!

Sign up for the Powerlifting meet to compete will be at the front desk, spread the word!

Write your scores on the board!

Wednesday 08.15.18 CrossFit
Bench Press
8 - 8 - 8 - 8 - 8

Bent Row
8 - 8 - 8 - 8 - 8
Score:Load for each movement

Scores from 08.14.18