Facebook Tweeter RSS Feed
Signup / Login

Class Schedule

No Class
Closed Dec. 23-28 for Christmas Break!

CrossFit Strength + Conditioning
Monday - Friday
5:30 AM
6:30 AM
8:30 AM
9:30 AM
4:30 PM
5:30 PM
6:30 PM

CrossFit Saturday
8:00 AM Open Gym
9:00 AM

CrossFit Burn
Monday, Wednesday, Friday
5:00 AM
6:00 AM
10:30 AM
5:00 PM
6:00 PM

Yoga
(Unlimited Membership Required) Tuesday
10:30 AM
Thursday
6:30 PM

Recent Posts

Archives

« June 21st | Main | June 23rd »

June 24, 2013

June 22nd

8 A.M. SQUAT CLASS

Back Squat

    5 @ 40% (2 sec hold @ bottom)

    5 @ 55% (2 sec hold @ bottom)

    5 @ 65% (2 min rest)

    5 @ 75% (2 min rest)

    5 @ 80% (2 min rest)

    3 @ 83% (4 min rest)

    3 @ 87%

---------------------------------------------

9 A.M. TEAM WOD

In teams of 3:

    Row

    7 Clean & Jerk

    Farmer's Hold (KB or DB)

**One person at each station.  One person must complete 7 C&J's before everyone rotates.  For C&J reps to count person at Farmer's Hold stations must be in the hold position.  Score is calculated as follows:  Total Score = Meters rowed + ((# of C&J's)*(C&J Weight)).

Press pic  

Comments

Feed You can follow this conversation by subscribing to the comment feed for this post.

Verify your Comment

Previewing your Comment

This is only a preview. Your comment has not yet been posted.

Working...
Your comment could not be posted. Error type:
Your comment has been posted. Post another comment

The letters and numbers you entered did not match the image. Please try again.

As a final step before posting your comment, enter the letters and numbers you see in the image below. This prevents automated programs from posting comments.

Having trouble reading this image? View an alternate.

Working...

Post a comment

PLEASE EMAIL BEFORE COMING IN FOR INFO OR DROPPING IN!

Interested? Click Here

Click here to order grass fed, organic meat and eggs delivered to the gym!

Yonder Way Farm

Order Reebok CrossFit Merchandise Here!

Reebok Crossfit

Official Airrosti Partner Gym!

Airrosti

Maximized Living for your holistic spinal health!

Maximized Living

Official Whole 9 Partner for your nutritional needs!

Whole 9 Life

CrossFit Football Trainer Course

Check out Get RX'd for local CrossFit gear!

Get Rx’d