Friday February 7

If anyone is interested we hosting. Sword fighting class Sunday from1PM - 4 PM call Brett for more details $15 for members

Warm Up:

3 Rounds of 

20 Wall Ball

5 HSPU

SKill:

Partner Stretches

WOD:

5 Rope climbs

Then

3 Rounds of 

5 Pull. Ups

10 Push Ups

15 Squats

Then

1 Rope Climbs

Thursday February 6

PRs Yesterday 5 Rep Bench Press

Erika 105

Alejandra 90

Janelle 65

Hedi 110

Sue 75

If I am missing your PR please let me know and I will put it up

Sword Fighting Class on Sunday 1-4 PM at the Gym talk to Brett for more info.

Soira Cejas Birthday Part at Scott and Hedis Saturday 6Pm bring a dish! 

I would like to announce that 8:00 AM and 6:30 PM will be an entirely different WOD starting Monday. This gives a chance for those that want to do a two-a-day. And it will be slightly simpler movements so if you are new and want to take a few steps before getting into the knit and gritty that will give you the opportunity. 

Keep eyes out for the next CrossFit Camp towards the end of March. 

Any fun WOD ideas send them in. they will most likely end up on the board!

Thanks,

Brett

WARM UP:

4 Lengths Bear Crawl

20 Box Jumps

20 Squat Snatch (95/65)

STRENGTH:

3 Rounds of Deadlift

5 Light

5 Medium

5 Heavy (carefully!)

WOD:

Workout 
10 rounds for time of:
5 burpee/box jumps, 24" box (20" box)
5 overhead squats, 95 lbs (65 lbs)

Wednesday February 5

WARM UP:

7 min Weighted Plank Card Game

STRENGTH:

3 Rounds of Bench Press

5 Light

5 Medium

5 Heavy

WOD:

Tabata

Jump Squats

Push Ups

Pull Ups

Weighted Plank

Tuesday February 4

WARM UP:

1000 m Row

10 Snatch (135/95)

STRENGTH:

3 Rounds of Back Squat

5 Light

5 Medium

5 Heavy

WOD:

2 Lengths Dragon Crawl

40 Dips

50 Weighted Squat Jumps

40 Chest 2 Bar Pull Ups

60 Wall Ball

3 min Weighted Plank

Monday February 3

ANNOUNCEMENTS

WOD at 5:30 PM today! Come on over.

4:30 PM will be canceled for Monday and Wednesday for the next 8 weeks to allow us to hold Kids CrossFit classes for the Midfle School.

Stay tuned for events this weekend.

Grieving the Broncos loss. Decided to do a fun WoD today.

Warm Up:

30 Burpees

10 Squat Clrans (155/105)

Strength:

3 Rounds of Strict Press

5 Light

5 Medium

5 Heavy

WOD:

“ANNIE”

50-40-30-20-10

Double Unders

AbMat Sit-ups

Sunday HERO WOD TIME CHANGE

HERO WOD

2:30 PM

SEE YOU ALL THERE

JT
21-15-9 reps, for time
Handstand push-ups
Ring dips
Push-ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005