CrossFit – Tue, Oct 1 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Groiners 20 Mountain Climbers 30 Shoulder Taps Into… 1 ROUND 10 Box Step Ups 10 Scap Pull Ups 10 Kip Swings 5 Push Up to Pike Into… 1 ROUND 10 Box Jumps 10 Kipping Knees to Chest 10 Tempo Strict Press (31×1) Strength –
CrossFit – Mon, Sep 30 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Row 5 Inch Worms 5 Cat/Cow 6 Alt. Groiners with a twist 10 Kang Squats 10 Ring Rows Into… 1-2 ROUNDS (Time Permitting) 10 Air Squats 10 Jumping Air Squats 10 Cal Row Workout – Performance EVERY 3:00 x 5 SETS (Calories) 50 Air
CrossFit – Sun, Sep 29 Sunday Funday (Time) 3RFT Run 800M 50 Air Squats
CrossFit – Sat, Sep 28 Community WOD Saturday (Time) Join us in Old Town @ 0900 for a free workout and get your weekend kick started! 4 RFT (With a Partner) 400 M Run 50 Ground to Overhead (25/15) 50 Med Ball Squats (20/14) *Partners perform run together. G2O and Med Ball Squats can be
CrossFit – Fri, Sep 27 Mr. Joshua (Time) 5 Rounds for Time 400 meter Run 30 GHD Sit-Ups 15 Deadlifts (250/165 lb) In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. https://www.crossfit.com/workout/2008/10/10#/comments
