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Schedule

Monday-Wednesday & Friday:

5:30, 7, 9am & 12pm

4, 5, 6, & 7PM

8pm class MW only

Thursday: OPEN GYM 7-10am & 4-7:30pm 

Saturday
: 8am Open Gym, 10am Team WOD/Lifting

Sunday: Kids Boxing: 9:00 Intermediate, 10:00 Advanced, 11:00 Beginners 

CrossFit Journal

 

 


Monday, November 6, 2017

Warm up:
Jump rope
100 double leg
50 left leg
50 right leg
100 alternating
50 high knees
100 double leg
14/10-lb. Med ball five way circuit x 20 reps 10/side x 1 set 
Burgener warm-up , 3 sets with a pvc or empty barbell
Strength:
Every 2:30
Power Snatch 3-3-3-3-3
Conditioning:
3 Rounds of:
20 calorie row
15 dips
10 overhead squats 115/75#

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