11
04
2014

Uncommon WOD – 110514

CrossFit 1.0 A. Four sets of: Barbell Shoulder Press x 8-10 reps @ 20X1 Rest 45 seconds Flutter Kicks x 30-45 seconds Rest 45 seconds Bottom’s Up Kettlebell Carry x 50 feet each arm Rest 45 seconds B. In teams of two, partners alternate exercises in order to complete as many rounds as possible in 13 minutes of: 15 Kettlebell Swings 150 Meter Row Sprint 10 Pull-Ups   CrossFit 2.0 A. Four sets of: Shoulder Press x 3-5 reps @ 20X1 Rest 90 seconds Toes to Bar x 10-15 reps Rest 90 seconds B. Thr...

11
04
2014

Schedule Changes – EVERYONE PLEASE READ

Tuesday (starting Nov. 11th) Adding a class Weightlifting 101:  5:30-6:30pm   NEW Saturday Schedule (starting Nov. 15th) Member WOD: 8:15-9:15am Community WOD: 9:15am – 10:00am Weightlifting 101: 10:00am – 11:00am Barbell Club: 10:00am – 11:30am Open Gym: 10:00am – 11:30am    Weightlifting 1.0 – What is it? In addition to Saturday’s class, we are adding Weightlifting 101 to the calendar on Tuesdays at 5:30pm. You will need to sign up for the Weightlifting 101 classes (Tuesdays & Sa...