Sunday, May 29, 2016

Monday 30May16 ** Gym Closed for Memorial Day**

Gym is closed for Memorial Day.  

SpiritForged CrossFit is hosting "Murph" for Memorial Day.  Visit site via link below for details:

Friday, May 27, 2016

Saturday 28 May 16 ***Gym Closed For Holiday***


Suggested WOD

Saturday 5.28.16

“Kelly”

5 Rounds
 400 Meter Run
 30 Box Jumps (24/20)
 30 Wallballs (20/14)

Thursday, May 26, 2016

Friday 27 May 16 ***Gym Closed For Holiday**


Suggested WOD

Friday 5.27.16

Squat Clean
3x3 @ 80%,85%,90%

“Epinephrine”

1k Row
 -into-
 21-15-9
 Kettlebell Swing (70/53)
 Overhead Squat (115/80)

*No Noon Class **

Noon Class Is Cancelled!!

Wednesday, May 25, 2016

Thursday 26 May 16


Thursday 5.26.16

“Bubbles”

AMRAP 12
 10 Burpees
 25 Double Unders

Tuesday, May 24, 2016

Wednesday 25 May 16


Wednesday 5.25.16
Back Squat
3x3 @ 80%,85%,90%

“Winstrol”

Teams of 3
 AMRAP 7 Push Press
 50 Reps (135/95)
 50 Reps (155/105)
 Max Reps (185/135)

 -3 Minute Rest-

 AMRAP 7 Front Squat
 50 Reps (135/95)
 50 Reps (155/105)
 Max Reps (185/135)

 -3 Minute Rest-

 AMRAP 7 Power Clean
 50 Reps (135/95)
 50 Reps (155/105)
 Max Reps (185/135)

**Noon Class is Cancelled**

Apologize for late notice but Noon class has been cancelled.