CrossFit – Mon, Feb 5 Bring a Friend Week February 5th-9th (no drop in fees). Don't forget about our referral offer. Bring a friend and get them to sign up and you both get $50 cold hard cash!The Open is upon us! Get signed up at games.crossfit.com or here at the gym.Coach Mary's Gymnastics Clinic
CrossFit – Sat, Feb 3 NO OPEN GYM Saturday ⅔ . We will close at 10am after the Community WOD for cleaning. It would be a huge help to us if you could stay after and help us clear the floor.Bring a Friend Week February 5th-9th (no drop in fees). Don't forget about our
CrossFit – Fri, Feb 2 Holbrook (10 Rounds for reps) 10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-Minute In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010 http://www.crossfit.com/mt-archive2/007405.html Scale the weight of the barbell as necessary. L1: Jumping PUL2: Ring
CrossFit – Thu, Feb 1 Deadlift (Weight) 1A) Deadlift:3×10 @70% of 1 RM; rest 30 seconds 1B) 3×20 V-Ups; rest 90 seconds Metcon (Time) 5 RFT: 5 Atlas Squats 2×50/3510 HSPU50 Double-Unders *L1: 1 Abmat HSPUL2: 2 Abmat Strict HSPUL3: 1:1 Strict Press @50% of Bodyweight
CrossFit – Wed, Jan 31 Metcon (Weight) 1A) Bench Press5×4 RPE 8.5 (across all sets); rest 30 secs 1B) 5×5 Wall Walks; rest 90 secs *scale the amount of WWs as necessary Metcon (Time) 3 RFT:50 Pistols (alternating)7 Muscle-ups10 Hang Power Cleans 135/95 *Pistols Modifications:L1: Lateral step-ups on a HIGH box.L2: Step-back lunges.L3: Air Squats
