CrossFit – Sat, Nov 29 Pump (Time) 3 Rounds for Time 400m Row 23 Push Press 95/65 88 Double Unders 30 Push Ups SMSgt Troy “Pump” Hall II 11/30/88-06/28/25 Hall served honorably as a member of the Air Force since 2011. Hall passed away while serving as an active duty member of First Air Force,
CrossFit – Mon, Dec 15 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets: For Quality 5/5 Worlds Greatest Stretch 5/5 Thoracic Bridges 5 Inchworm Push-Ups 10 Down Dog Toe Touches 5 No Jump Burpees 10 Alternating Box Step-Ups 5 Box Jumps Specific 2 Sets: 3 Position Power Snatch (Empty Barbell) – High
CrossFit – Wed, Dec 31 No Childcare available on December 24** Holiday Hours:Dec. 24: 8:30 Only (12 Days of Christmas WOD)Dec. 25: ClosedDec 26: ClosedDec 31: 5:30, 6:30, 8:30, 9:30, NoonJan 1: ClosedJan 2: Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality 1:00 Row :30 Jump Rope Practice 10 Standing Straight
CrossFit – Fri, Jan 16 Whitten (Time) 5 Rounds for time: 22 Kettlebell Swings 70/53lbs 22 Box Jumps 24/20in 400m Run 22 Burpees 22 Wall Balls 20/14lbs to 10ft/9ft In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010 https://www.crossfit.com/workout/2010/12/12#/
CrossFit – Sun, Feb 1 Warm-Up Flow (Checkmark) General Warm-Up 400m Run – 2 Sets 5 Inchworm Push-Ups 10/10 Single Leg Glute Bridges :20 Reverse Plank Bridge 1 Wall Walk + :20 Nose to Wall Handstand Hold *Focus on pressing hard through floor, elevating shoulder blades. Barbell Warm-Up Empty Barbell 5 Strict Press 5 Push
