Calendar of Events!

10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.

Write your scores on the board!

Thursday 10.11.18 CrossFit

WOD
7 Rounds
1 Min Max Row Calories
1 Min Max Burpee over Rower
1 Min Rest

Barbell Club

Main Lift
Bench Press 8 Rep Max
- 2 sets at 90% of Max.
Accessory
Bent Row 8 Rep Max
- 2 sets at 90% of Max.
Core
3 Rounds
Dips - Max Reps
L-Sit - For As Long As Possible

Calendar of Events!

10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.

Write your scores on the board!

Wednesday 10.10.18 CrossFit

Deadlift
5 - 5 - 5 - 5 - 5

We are lifting heavy!

Calendar of Events!

10.09.18 Barbell Club - New Cycle -630PM
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.

Write your scores on the board!

Tuesday 10.09.18 CrossFit

WOD
5 Rounds for time of:
50 Double-Unders
50ft Single-arm Overhead Lunge

Barbell Club

Main Lift
Back Squat 8 Rep Max
- 2 sets at 90% of Max.
Accessory
Front Rack Step Ups
3 x 8 each leg w/ challenging weight.
Core
3 Rounds
Weighted Plank - For As Long As Possible
Kettle Bell Swings - Max Reps in 45 seconds.

Calendar of Events!

10.09.18 Barbell Club - New Cycle -630PM
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.

Write your scores on the board!

Monday 10.08.18 CrossFit

WOD
4 Rounds
AMRAP4
200M Run
10 Pull Ups
10 KB Snatch

Rest 90 secs between each round.

Calendar of Events!

10.09.18 Barbell Club - New Cycle -630PM
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.

Write your scores on the board!

Friday 10.05.18 CrossFit

WOD
4 rounds of:
20 Plate Ground to Overhead
20 Overhead Lunge
20 Hand Release Push Up

Calendar of Events!

10.09.18 Barbell Club - New Cycle -630PM
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations
11.17.18 One Year Anniversary Party! 12PM - 4PM
More Events to be added soon.

Write your scores on the board!

Thursday 10.04.18 CrossFit

WOD
Teams of 2
150 Cal Row
*Partner holds KB Front Rack

Calendar of Events!

10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations
More Events to be added soon.

Write your scores on the board!

Wednesday 10.03.18 CrossFit

WOD
5 rounds of:
200M Run
5 Power Cleans (Heavy)
15 Weighted Situps

Calendar of Events!

10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations
More Events to be added soon.

Write your scores on the board!

Tuesday 10.02.18 CrossFit

WOD
12 min AMRAP
1-2-3-4-5. . . etc
Power Snatch (135/95)
15 Wall Balls (20/14)

Calendar of Events!

10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations
More Events to be added soon.

Write your scores on the board!

Monday 10.01.18 CrossFit

WOD
AMRAP 15
30 Double Unders
5 Deadlifts (135/95)
5 Front Squats (135/95)
5 Shoulder to Overhead (135/95)

Calendar of Events!

09.29.18 Twin City Takes On Capital Defenders at Bossier Civic Center 6PM
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations
More Events to be added soon.

Write your scores on the board!

Friday 09.28.18 CrossFit

Strength
Z-Press
3 x 10

WOD
15-12-9
Thrusters
Ring Row
Push Up

Calendar of Events!

09.29.18 Twin City Takes On Capital Defenders at Bossier Civic Center 6PM
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations
More Events to be added soon.

Write your scores on the board!

Thursday 09.27.18 CrossFit

Strength/Accessories
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 - Romanian Deadlift x 8 reps
Station 2 – Reverse Snow Angels x 15 reps
Station 3 – Weighted Glute Bridges x 20 reps (Use a KB or Plate)

WOD
For time:
1000 Meter Row
400 Meter Run
40 Alternating KB Snatches

Calendar of Events!

09.29.18 Twin City Takes On Capital Defenders at Bossier Civic Center 6PM
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations
More Events to be added soon.

Write your scores on the board!

Tuesday 09.25.18 CrossFit

WOD
5 Rounds for time
500m Row
10 Burpees
10 KBS

Calendar of Events!

09.29.18 Twin City Takes On Capital Defenders at Bossier Civic Center 6PM
10.27.18 Barbell for Boobs Fundraiser 9AM & Halloween Party 6PM
Link for Barbell for Boobs Donations
More Events to be added soon.

Write your scores on the board!

Monday 09.24.18 CrossFit

Every 10 minutes, for 30 minutes (3 sets) for times:
400 Meter Run
20 Walking Lunges with Farmer’s Carry (heavy)
10 Strict Pull-Ups
400 Meter Run

Calendar of Events!

09.20.18 Fun Run for St. Jude at Great Raft Brewing 6PM
09.22.18 Powerlifting Meet 8AM
09.29.18 Twin City Takes On Capital Defenders at Bossier Civic Center 6PM
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!

The gym will be closing early this Friday to setup for the Powerlifting Meet Saturday. The last class for the day will be at 4PM.

Write your scores on the board!

Friday 09.21.18 CrossFit

Detailed warmup, and then:

WOD
800m Burden Carry for time.
Either Farmer’s carry, KB Carry, Sled Drag, or Plate Hold - basically anything heavy that will be a challenge.

POSTWOD
ROMWOD

Calendar of Events!

09.20.18 Fun Run for St. Jude at Great Raft Brewing 6PM
09.22.18 Powerlifting Meet 8AM
09.29.18 Twin City Takes On Capital Defenders at Bossier Civic Center 6PM
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!

The gym will be closing early this Friday to setup for the Powerlifting Meet Saturday. The last class for the day will be at 4PM.

Write your scores on the board!

Thursday 09.20.18

Skill
10 minutes to work on L Sits.
(Hanging, from the box, from the rings, etc.) 

WOD
AMRAP 12
8 full snatch 
30 double unders
*Weight should be light enough to do unbroken.

Calendar of Events!

09.20.18 Fun Run for St. Jude at Great Raft Brewing 6PM
09.22.18 Powerlifting Meet 8AM
09.29.18 Twin City Takes On Capital Defenders at Bossier Civic Center 6PM
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!

The gym will be closing early this Friday to setup for the Powerlifting Meet Saturday. The last class for the day will be at 4PM.

Write your scores on the board!

Wednesday 09.19.18 CrossFit

Strength
5x3 Push Press

WOD
4 rounds for time:
20 Air Squats
20 Pull-ups
20 Box Jumps

Calendar of Events!

09.20.18 Fun Run for St. Jude at Great Raft Brewing 6PM
09.22.18 Powerlifting Meet 8AM
09.29.18 Twin City Takes On Capital Defenders at Bossier Civic Center 6PM
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!

The gym will be closing early this Friday to setup for the Powerlifting Meet Saturday. The last class for the day will be at 4PM.

Write your scores on the board!

Tuesday 09.18.18 CrossFit

WOD
For time
800m run
100 situps
100 push-ups
50 toes to bar
800m run

Calendar of Events!

09.20.18 Fun Run for St. Jude at Great Raft Brewing 6PM
09.22.18 Powerlifting Meet 8AM
09.29.18 Twin City Takes On Capital Defenders at Bossier Civic Center 6PM
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!

The gym will be closing early this Friday to setup for the Powerlifting Meet Saturday. The last class for the day will be at 4PM.

Write your scores on the board!

Monday 09.17.18 CrossFit

Strength
5x3 Pause Front Squat
*3 sec pause in the bottom

WOD
3 rounds for time:
30 Wall Balls
20 Hang Power Cleans
10 Bar Over Burpees

Try to maintain a solid pace throughout this workout and not accidentally burn out early.

Calendar of Events!
09.22.18 Powerlifting Meet 8AM!
09.29.18 Twin City Takes On Capital Defenders at Bossier Civic Center 6PM!
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 09.14.18 CrossFit
10 1- minute rounds of:
15 Air Squats
Max Reps of Power Clean and Jerks
Rest 2 minutes between each round.

I realize we are fatigued from this week, it’s been a challenge! The goal for today’s workout is to find a number of air squats that should take 40-50 seconds then get 1-3 clean and jerks with a challenging weight at the end of each round.

Calendar of Events!
09.22.18 Powerlifting Meet 8AM!
09.29.18 Twin City Takes On Capital Defenders at Bossier Civic Center 6PM!
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 09.13.18 CrossFit
Strength
Deadlift
3 - 3 - 3 - 3 - 3
Up to as heavy as possible.

WOD
21-15-9
Ring Dip
Toes 2 Bar
Deadlift 

Weight should be at something that can be maintained with only 1 break between sets.