CrossFit – Fri, Sep 26 Alexander (Time) 5 Rounds for Time 31 Back Squats (135/95 lb) 12 Power Cleans (185/135 lb) In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012 http://www.crossfit.com/mt-archive2/009226.html Mobility (Checkmark) PRVN Mobility #6 1:00/1:00 Scorpion Stretch 1:00/1:00 Extended Arm Lizard Pose
CrossFit – Sun, Oct 12 October 13, 2025 – Open Gym 8-12.Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-up (Checkmark) General Prep 2 Sets: For Quality :40 Echo Bike 10/10m Lateral Shuffle 8 Bar Kip Swings 8 Ring Rows 10 Air Squats :15 Wall Facing Handstand Hold Specific
CrossFit – Wed, Jul 9 General Prep 500/450m Row @ Easy Pace — 2 Sets: For Quality 10 Kettlebell Single Leg Romanian Deadlifts 8 Kettlebell Taters 10 Goblet Cossack Squats Specific Prep w/ Empty Barbell 8 Romanian Deadlifts 6 Tall Muscle Clean 10 Behind the Neck Elbow Punch Throughs 8 Barbell Reactive Quarter Squat Jumps
CrossFit – Fri, Jul 25 Body Heat & Mobility Flow 1:00 Cardio Choice :20/:20 World’s Greatest Stretch 10 Arm Circles Forward & Backward 10 Air Squats :20 Active Hang :30 Wrist & Forearm Stretch (on floor) General Prep 2 Sets: 4 Burpees 6/6 Dumbbell Hang Muscle Snatch 8 Scapular Pull-Ups + 8 Bar Kip Swings
CrossFit – Sun, Aug 10 Sunday Endurance (Checkmark) WARM-UP Conditioning For Time 1000/900m Row 3 Rounds of “Cindy” 800m Run 3 Rounds of “Cindy” 500/450m Row 2 Rounds of “Cindy” 400m Run 2 Rounds of “Cindy” 250/225m Row 1 Round of “Cindy” 200m Run 1 Round of “Cindy” “Cindy” = 5 Pull-Ups + 10 Push-Ups
