CrossFit Kids - Kids classes are now going on. Wednesdays, Fridays and Saturdays. Ages 3-11. Spread the word.

Strength/Skill
Deadift 5-5-5 
(Add 10 lbs to your last working weight. Make sure your form is in tact when doing each set. If you have a hard time with the added weight stay at your previous working weight)

Then

Max Strict Pull Ups 3x

Then

3 Rounds NOT FOR TIME of
400m Farmer's Walk 70#/55# (use kettlebell, bars or dumbbells)

30 Day Push Up Challenge - Hope everyone got their first 100 push ups in yesterday. Remember if they're in the warm up or WOD they count towards your 100 for the day. You will get 60 push up credits in today's WOD alone.


WOD
A: For Time:
50 Air Squats
45 Singles
40 ABMAT Sit Ups
35 Walking Lunges
30 Push Ups
25 Kettlebell Swings
20 Wall Balls
15 Box Jumps
10 Ring Rows
5 Burpess

B: For Time:
100 Air Squats
90 Double Unders
80 ABMAT Sit Ups
70 Walking Lunges
60 Push Ups
50 Kettlebell Swings 55#/35#
40 Wall Balls 20#/14#
30 Box Jumps 24"/20"
20 Pull Ups
10 Burpess

**35 Minute Timecap

30 Day Push Up Challenge. Starts Today. 100 push ups every day for 30 days. You can break them up however you want throughout the day. Just get 100 push ups done before you go to bed. If there are push ups in the WOD or warm ups you can count those towards your daily 100 push ups.

Strength/Skill
Back Squat 5-5-5 (add 5 lbs to your last squat and use that weight for your working weight. If you have a hard time with that weight stay at your last working weight.)

Then

Should Press 5-5-5  (add 2 lbs - 2.5 lbs to your last squat and use that weight for your working weight. If you have a hard time with that weight stay at your last working weight.)

WOD
A: For Time 15, 12, 9, 6, 3 reps of:
Dumbbell Thruster
Push Ups
Warrior Sit Ups

B: For Time 15, 12, 9, 6, 3 reps of:
Dumbbell Thrusters 50#/35#
Dynamic Push Up
Russian Twists 45#/25#

HAPPY FRIDAY!!

Nice not to have to worry about no crazy Open WOD. Sad that it's over but nice that it is.

30 Day Push Up Challenge. Starts Monday. 100 push ups every day for 30 days. You can break them up however you want throughout the day. Just get 100 push ups done before you go to bed. If there are push ups in the WOD or warm ups you can count those towards your daily 100 push ups. 

Strength/Skill
Back Squat 5-5-5 (Add 5 lbs to your working weight from Monday for all 3 sets of 5. Take 3-4 sets to warm up to that weight)

Then

Floor Press 5-5-5 (take 3-4 sets to warm up to a working weight. All 3 sets of 5 should be done at the same weight without failure)

WOD
A: For Time:
Row 250m
10 Ring Rows
20 Hand Release Push Ups
30 ABMAT Sit Ups


B: For Time:
Row 500m
10 Squat Jumping Pull Ups
20 Hand Release Push Ups
30 Warrior Sit Ups

Farmers and Lumberjacks

REST DAY!!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

30 day push up challenge starting Monday. 100 push ups every day for 30 days. 

 

30 day push up challenge starting Monday. 100 push ups every day for 30 days. 

Strength/Skill
Deadlift 5-5-5 (Add 10 pounds to what you did last week and use that as your working weight. Take 3-4 sets to warm up to it)

WOD
A: 3 Rounds For Time
5 Deck Snatches
10 Windshield Wipers
10 Box Jumps

B: 5 Rounds For Time
5 Deck Snatches 95#/65#
10 Windshield Wipers
10 Box Jumps 30"/24"

Trainer Schedule is now available online. Go to the "Trainer Schedule" tab to see who's training what hours.

WOD
A: For Time:
15-9-6 reps of:
Cleans 
Dips

B: "Elizabeth"
For Time 
21-15-9 reps of 
Cleans 135#/95#
Ring Dips

1013 Kids starting their own bond.