You can sign up after 5:00pm the day before.
Depending on the skill level of the wod that day we may have to run in heats, those signed up would go first. our second option would be a 5 or 510am class if this would work let me know.
15 min Amrap of
20 wall balls 16/20
20 Slam balls
Run 400 meters
Four rounds for time of
3 bar muscle ups
20 Dumbbell thruster 20/35
Deadlift 5×5
7 min amrap of
5 hang power clean 65/95
5 push press
3 burpees every time bar hits the ground
Three rounds for time of:
35 pound Dumbbell power snatch, 15 reps, right arm
15 weighted sit-ups
35 pound Dumbbell power snatch, 15 reps, left arm
15 Toes to bar
Come join us for our first cooking class, learn how to incorporate paleo cooking into your lifestyle. Learn some new recipes, leave with some sample meals.
Sat March 3rd @ 9am cost $15.00
Limited space , Sign up Here
Great job today, we had 3 people get there first pullup
And a bunch more get real close to it, keep up the hard work !!
Wow, this was hard, everybody did great even those who were sick. We are really proud of those sticking to it. Overall everybody who participated lost any where from 5 to 10 lbs, seconds to minutes were taken off times. Our 5 top peeps were
Melinda
Diana G
Storm
Latrice
Chris C
Great job to you all but overall our big winner is
Chris C.
He improved in all areas, dropped weight, lost body fat, and improved in his fitness. Took 4:02 off his time and increased his front squat by 50lbs
Let’s give everybody a Bravo Zulu for a job well done. Mark and I hope people see the benefits of eating “clean”
I’m real late on this info. But this weekend at the Hampton convention center ( right behind the coliseum )
There is a sports expo, tons of stuff going on including a CrossFit competition. Check out the link below for the info.
Skill Work Pullups
Then:
8 min Amrap of
15 Hand Release pushups
50 Double Unders
Cash Out
15 TGU each arm 20/35
