Tuesday 1.9.18

As many rounds and reps as possible in 30 minutes of:

400 M Run
10 Power Cleans (185/125)
15 Box Jump on and Overs
2 Rope Climbs
10 Burpees

Rx’d + (225/155)

All hard work brings a profit, but mere talk leads only to poverty.~Proverbs 14:23

Monday 1.8.18

5 rounds for time of:

40 Double Unders
20 Wall Balls (20/14)
10 Toes to Bar

1) Back Squat (work to heavy 7)

Compare Back Squat and add loads to HERE

2) 3 rounds not for time of:

16 Double KB Front Rack Walking Lunges (8 each)

“No man can tell whether he is rich or poor by turning to his ledger. It is the heart that makes a man rich. He is rich according to what he is, not according to what he has.”~Henry Ward Beecher

Sunday 1.7.18

Rest Day

Saturday 1.6.18

2 rounds each for time of:

Row 1000 M
Rest 10 minutes between rounds

Compare to HERE

1) Every minute on the minute for 16 minutes:

Even minutes-“Goat 1″
Odd minutes-“Goat 2″

“It’s not the work that’s hard, it’s the discipline.  It is the other 23 hours of the day outside the gym that make the difference.”

Friday 1.5.18

“Linda”

10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift (1.5 bodyweight/bodyweight)
Bench Press (bodyweight/.75 bodyweight)
Power Clean (.75 bodyweight)

Compare to HERE

For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.~Jeremiah 29:11

Thursday 1.4.18

Complete the following:

Max reps in 2 minutes of:

Power Snatches (115/80)
Ab Mat Sit Ups
Burpee Box Jumps (24/20)
Toes to Bar
Row (Cals)

Rest 1 minute between each movement

Max reps in 1 minute of:

Power Snatches (115/80)
Ab Mat Sit Ups
Burpee Box Jumps (24/20)
Toes to Bar
Row (Cals)

Rest 30 seconds between each movement

Rx’d + (135/95)

Today will be “Bring a Friend Day”.  We will run a normal schedule and friends are welcome at ALL class times.  This will be a free class.

“Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don’t turn up at all.”~Sam Ewing

Wednesday 1.3.18

Teams of 2 complete:

As many rounds and reps as possible in 14 minutes of:

100 Double Unders
50 Push Jerks (115/80)
25 Chest to Bar Pull Ups

Reps may be partitioned any way.  Only one person working at a time.

Rx’d + (135/95)

1) 4 rounds not for time of:

8-12 Seated DB Shoulder Presses
12 Bench Bent Over Rows
Max reps Strict Ring Dips

We always talk about how we want to introduce our friends to CrossFit so lets invite them.  Every Thursday during the month of January will be “Bring a Friend Day”.  We will run a normal schedule and friends are welcome at ALL class times.  This will be a free class.

“Rich or poor, we will keep together and be happy in one another.”~Louisa May Alcott

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