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Monday 07.10.2017

10 Min. AMRAP
10 Pull-ups
10 Squat Box Jumps*
10 American Kettle-bell swings (53/35)
(rest 5 min)
*Air squat before each box jump
For Time:
Run 1 mile

 

Friday 07.07.2017

REST or make up a WOD you missed from this week.

Thursday 07.06.2017

"The Cheif"

Max rounds in 3 minutes of:

• 135 pound Power cleans, 3 reps

• 6 Push-ups

• 9 Squats

 

Rest 1 minute. Repeat for a total of 5 cycles.

Wednesday 07.05.2017

5x3 front squats

5x3 split jerks

Tuesday 06.04.2017

GYM CLOSED
Enjoy your independence day!

PS - no 6am class Wednesday July 5th

 

Monday 07.03.2017

Partner WOD

Buy-in: 2400m Row (as a team)


4 Rounds for Time:

7 Power Cleans (each partner, 135/95)
4 Deadlifts (as a team, f-f 300, m-f 350, m-m 400)
17 Double push-up partner clapping burpees (watch video)
76 Double Unders (each partner)

Chug an American*  **  (1 beer between both partners)

*Gluten free options available for visiting Canadians

**Obviously completely optional

 

(This is a repeat of last year's 4th of July WOD)

 

Holiday Hours

Monday 6/3: Gym open 8am - 8pm. We Will have all CrossFit classes except 6am.

Tuesday 6/4: Gym Closed. Happy Independence Day!

Saturday 07.01.2017

"Double Scotty"
Complete as many rounds as possible in 22 minutes of:
•5 deadlifts, 315/215 lb.
•18 wall-ball shots, 20/14-lb. ball
•17 burpees, over the bar

Friday 06.30.2017

REST or make up a WOD you missed this week

Thursday 06.29.2017

2 rounds for time:
• 12 Burpees
• 12 Thruster 115/75#
• 12 Burpees
• 12 Power Snatch 115/75#
• 12 Burpees
• 12 Push Jerks 115/75#
• 12 Burpees
• 12 Hang Squat Clean 115/75#
• 12 Burpees
• 12 Overhead Squat 115/75#
30 MINUTE TIME CAP

Sergeant Thomas R. MacPherson

Killed in action on October 12, 2012

Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

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