All posts in WOD

12292013

In WOD by CrossFit Admin / December 28, 2013 / 0 Comments

NO YOGA TODAY

SPECIAL HOLIDAY SCHEDULE

12/31: 5, 6, 9 AND NOON, ALL OTHER CLASSES CANCELLED
1/1: OPEN GYM 9-NOON

12282013

In WOD by CrossFit Admin / December 27, 2013 / 0 Comments

SATURDAY: NO FREE CLASS, 10 AM GROUP WOD, 11-1 OPEN GYM

SPECIAL HOLIDAY SCHEDULE
12/29: NO YOGA
12/31: 5, 6, 9 AND NOON, ALL OTHER CLASSES CANCELLED
1/1: OPEN GYM 9-NOON

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12272013

In WOD by CrossFit Admin / December 26, 2013 / 0 Comments

FRONT SQUAT 3X3 @ 75%

***FOCUS ON SPEED

WOD

3 ROUNDS

12 R KB PUSH PRESS

12 BOX JUMPS 24/20

12 RINGS ROWS

12 L KB PUSH PRESS

12262013

In WOD by CrossFit Admin / December 25, 2013 / 0 Comments

C/J 2+2

20 MIN HWP

10 MIN AMRAP

25 KB SWINGS 24/16

10 BURPEES

25 WALL BALLS 20/14

SPECIAL HOLIDAY SCHEDULE

12/26-12/28: NORMAL
12/29: NO YOGA
12/31: 5, 6, 9 AND NOON, ALL OTHER CLASSES CANCELLED
1/1: OPEN GYM 9-NOON

12252013

In WOD by CrossFit Admin / December 24, 2013 / 0 Comments

CLOSED!  Have a safe, happy holiday!  CFLS loves you!

SPECIAL HOLIDAY SCHEDULE
12/25:CLOSED
12/26-12/28: NORMAL
12/29: NO YOGA
12/31: 5, 6, 9 AND NOON, ALL OTHER CLASSES CANCELLED 
1/1: OPEN GYM 9-NOON

12242013

In WOD by CrossFit Admin / December 23, 2013 / 0 Comments

BACK SQUAT 3X5 @ 65% (DELOAD)

ROW 2K OR TABATA PROWLER 185/125

 

SPECIAL HOLIDAY SCHEDULE
12/24: 5,6,9,NOON, ALL OTHERS CANCELLED
12/25:CLOSED
12/26-12/28: NORMAL
12/29: NO YOGA
12/31: 5, 6, 9 AND NOON, ALL OTHER CLASSES CANCELLED 
1/1: OPEN GYM 9-NOON

12232013

In WOD by CrossFit Admin / December 22, 2013 / 0 Comments

SNATCH FROM ABOVE THE KNEE +SNATCH BALANCE 2+2

20-15-10-5

THRUSTERS 95/65 OR DOUBLE KB 24/16

PULL-UPS

SPECIAL HOLIDAY SCHEDULE
12/24: 5,6,9,NOON, ALL OTHERS CANCELLED
12/25:CLOSED
12/26-12/28: NORMAL
12/29: NO YOGA
12/31: 5, 6, 9 AND NOON, ALL OTHER CLASSES CANCELLED
1/1: OPEN GYM 9-NOON

12222013

In WOD by CrossFit Admin / December 21, 2013 / 0 Comments

NO YOGA TODAY OR NEXT SUNDAY 12/29.  HAPPY BDAY MEGAN!  WE LOVE YOU!

12212013

In WOD by CrossFit Admin / December 20, 2013 / 0 Comments

SATURDAY: NO FREE CLASS, 10 AM GROUP WOD, 11-1 OPEN GYM

SUNDAY: CLOSED, NO YOGA

12202013

In WOD by CrossFit Admin / December 19, 2013 / 0 Comments

FRONT SQUAT 5X4 HWP

EMOTM 10 MIN

3 HEAVY DEADLIFTS (65-75% 1RM)

3 BIG BOX JUMPS

PLANK TILL 15 SEC LEFT IN MINUTE

***NO YOGA THE NEXT TWO SUNDAYS 12/22 AND 12/29!!!