Month: April 2018

5/1/18

TUESDAY **No Kids Class Thursday!! **Watch for the Newsletter to drop sometime this morning. There are a lot of goodies in there 🙂 CROSSFIT Strength: Deadlift 1RM (15 min) WOD: 7 Rounds for time- 5 Snatches (95/65) 10 Box Jumps 100M Run Post: Bicycle Abs 4×50 BOOTCAMP WOD #1 (15 min AMRAP) 30 SlamBalls 30 …
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4/30/18

MONDAY **No Kids Class this Thursday!!! CROSSFIT Strength: Strict Press 1RM (12min) WOD: 15 Min AMRAP 7 Cleans (135/95) 9 Front Squats 11 Shoulder to OH Post: Planks 3x1min BOOTCAMP WOD #1 (12 min AMRAP) 20 Plank Hand Taps 20 Sit ups 50 Line Jumps WOD #2 (15 min AMRAP) 7 KB DL 9 KB …
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4/27/18

FRIDAY **Can’t wait for the WOD-n-Wine tonite…no 4 and 5 O’clock class.   Ladies only 🙂 CrossFit and Boot Camp WODs: Strength: Back Squats 4×8 WOD: 50-40-30-20-10 Sit Ups KBS *Between Rounds 400M Run Post: KB side Bends 3×15

4/26/18

THURSDAY CROSSFIT Strength: A1:Banded Triceps 4×25 A2:Banded Pull Aparts 4×25 A3: KB Windmills 4×8 WOD: 15 Min AMRAP 15 HSPU 20 Pistols 50 Double Unders Post: Bicycle abs 3×50 BOOT CAMP Strength: A1:Banded Bicep Curls 4×25 A2:Banded Upright Rows 4×25 A3: KB Windmills 4×8 WOD: 15 Min AMRAP 15 KB Push Press 20 Pistols 100 …
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4/25/18

WEDNESDAY THERE WILL BE NO 4 AND 5 CLASS FRIDAY DUE TO OUR WOMEN’S EVENT. I will make up a running WOD for those that show up 🙂 **Please sign up for the WOD N WINE ASAP…numbers being turned in to vendors. Please help represent out community of awesome women!! Any one is welcome! Use this …
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