Thursday WOD 4.25

Congrats to Brooke and Tim on their engagement.  Best wishes to you both.

Also we will be having a Mandatory Elements Class this Sunday for anyone that has not attended one before. This will begin at 11 am. Open Gym to Follow. Check your email for more details.

WOD TIME!

Skill

Dead LIft

5×5

WOD

10-Box Jumps

10-KBS 53/35

10-Push Ups

Birthday WOD 4.24

Birthday Wod for Kristen.  Happy Birthday!

“40 is the New 30”

30-Wall Balls 20/14

30-Mountain Climbers

30-Alt Lunges w/Plate or KB (does not have to be OH) 45/25

30-DU

30-Ab Mat sit-ups or T2B

30-Jumping Jacks

30-Push Press 45 pound bar

1-TGU (heavy as possible, 90 % 1 RM)

 

Monday Bday Workout!

As you know we have a bunch of Birthday workouts that we are going to make up that we did not do during the open competition. If we did not do your birthday workout during that time, please let us know and submit your suggestions, favorite and least favorite exercises.  Currently we have two workouts scheduled for this week.  Our first workout will be tomorrow for Shannon and one for John on Thursday.

A few updates as well.  Next week we will be adding a 630pm class Monday through Thursday. We also spent this weekend remodeling the gym to make more room for the larger class sizes. So expect a few changes tomorrow.  In addition we will add an update page to the home page with updates that will remain posted on there til the next update.

Hope everyone had a great weekend.  Now its time to get back to work.

WOD TIME!

Skill

Push-Press

3,2,1,1,1

“Shannon WOD”

12 min AMRAP

4-HSPU

12- Sit-up

10- DU

9- Pull-Up (no Bands)

 

 

Friday Wod 4.12

We have been getting lots of great feedback for some new schedule changes and additional classes.  Like we mentioned earlier today in an email we will be doing some renovating over the weekend to make more room for some of the larger classes. We are very excited and have lots of great things planned for the future.  Thank you for all the helpful feedback.

Additionally, Tickets go on sale tomorrow for the CrossFit Games Regional competition May 31st -June 2 (Fri-Sun). If you plan on going down to support Corey make sure to get your tickets ASAP.  They will most likely sell out quick as we have 11 states in our region. You can check http://games.crossfit.com/article/get-your-tickets-regionals-friday     Tickets should be available there.

 

Skill

Spend 15 min working on your Goat

WOD

“Annie”

50-40-30-20-10

Double-Unders

Sit-ups

Workout 4.10 Released

Just a quick reminder if you have not been through a beginner Elements class we will be having one tomorrow (wednesday) following the 530 class.  Plan on starting the elements class around 630 pm.

Skill

Strict Press

3,3,2,1,1,1

WOD

10-HSPU

15-Ring Dips

20-Push-Up

30-Wall Ball

20-Push-up

15-Dips

10-HSPU