The winner are Josh
Community Events
Pool and darts at Chad and Marriah's Mar 6th!
Feb 1st, rates go up by $10
Pool and darts at Chad and Marriah's Mar 6th!
Feb 1st, rates go up by $10
creatine and protein are back in house!
 Max Turkish Get-up Compare to 1/24/18 then 2 min Max Air Squats Recovery: 30-20-10 Air Squat Push Ups Sit Ups When good intentions fail! 
0 Comments
 Weight Ladder Start at 50% of your max Clean do one every minute on the minute go up 10# every minute until you reach 75% of your 1 rep max then go 5# every minute until you cannot get the given weight done in the given minute Compare to August 8th, 2017 Recovery: 3 Rounds 1000M row 20 burpees U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.  "Gator"
Eight rounds for time of: 185 pound Front Squat, 5 reps 26 Ring Push Ups Men’s: 12:09 Shane Recovery: 10-1 Wall Balls 1-10 Sumo Dead High Pulls 2/17
"Gator" Eight rounds for time of: 185 pound Front squat, 5 reps 26 Ring push-ups Men’s: 12:09 Shane 2/18 20 - 2 Kettlebell Swing @ 33% snatch Evil Wheel 2/19 Weight Ladder Start at 50% of your max Clean do one every minute on the minute go up 10# every minute until you reach 75% of your 1 rep max then go 5# every minute until you cannot get the given weight done in the given minute Compare to August 8th, 2017 2/20 Max Turkish Get-up Compare to 1/24/18 then 2 min Max Air Squats 2/21 Tabata 8 Rounds 20 seconds Max Thruster @ 55% 10 seconds Rest 20 Seconds Max Jumping Lunge 10 seconds Rest 20 seconds Max Assault Bike Calories 2/22 CrossFit Open 2/23 "Brenton" Five Rounds for time of: Bear Crawl 100 feet Standing Broad-Jump, 100 feet Do three Burpees after every five Broad-Jumps. If you've got a twenty pound vest or body armor, wear it. 21 - 15 - 9 Dumbbell Split Jerk Horizontal Box Jumps at the beginning of each round 30 second L-Sit Recovery: Do Each for 3 minutes straight, 1 minute rest in between each of: Jump Rope Weighted Sit Ups Weighted Lunges Dumbell Thrusters   Hey everyone,
Quick reminder that next week is the start of the 2019 CrossFit Open. You can sign up at Games.CrossFit.com. These workouts will be done as the Workout Of the Day every Friday . The person with the highest score will be the MVP Locker holder for that week. Anyone that officially signs up will be on the team. CrossFit doesn't send out shirts, so we will design them and sell them for cost to the team. If you are not on the team you can't get a t-shirt. If you have problems signing up let me know. -C-  Hey guys,
Dixie has rented the gym and is organizing a regular badminton session here at the gym on Saturdays from 2 - 5pm each week. The first time you play is free, there are dues to cover equipment and rent the space, so come down and see if you like it. They don't have specific loaner gear, but you can borrow a racket from someone who isn't playing in order to give it a try. -C- 10 - 1 Strict Toes to Bar Bottom Up Press each hand Recovery: Squat Hold x2 Minutes w/Barbell 3 Rounds 10 Burpees 15 Sit Ups 20 Air Squats   |
