WOD

REMINDER NEW YEARS HOLIDAY WEEKEND SCHEDULE!

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SATURDAY- 12-30-17-  all CrossFit classes are cancelled due to the Barbell/Skill Wod Seminar. SATURDAY- 12-30-17 -CSA ANNUAL HOLIDAY PARTY  Starts at 6pm- come join the fun!! SUNDAY- New Years Eve- 11am will be the only class held MONDAY- New Years Day- CLOSED!! TUESDAY- 1-2-18- Our regular schedule will resume

WOD

Power Hour 12/29/17

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Bench Press 4×5 at 70% 1RM Bench Press 1— at 85% 1RM Cash Out: 3 board press 4×3 pull ups 4×10 Dead Stop DB Row 3×8 ea. arm 100 Hammer curls

WOD

Power Hour 12/27/17

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Back Squat 4×5 at 70% 1RM Back Squat 1— at 85% 1RM Cash Out: Front Squat 4×5 (go heavy) GHR 2×10 GHD Sit up 3×10 (* :10 sec pause on last rep)

WOD

WOD Wednesday 12/27/17

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Strength: Weighted Pull ups 5×4 WOD: Complete as many rounds as possible in 15 mins of: 10 Kettlebell Step Ups, 53/35 lbs 20 Kettlebell Swings, 53/35 lbs 30 Double Unders Run, 200 m

WOD

WOD Tuesday 12/26/17

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Skill: 5×3 Wall Squats *Face the wall and stay as close as possible without touching the wall   WOD: 4 Rounds For Time: 5 Back Squats (225/185) *Use Racks 3 Muscle Ups 8 Burpees over the bar 15 Cal Assault Bike

WOD

12 Days of Christmas (The Outlaw Way)

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For time: ** performed like the song… 1 Clean & Jerk, 225/150 lbs (scaled weights are as follows..185/135…135/95….95/65) 2 Muscle-ups ( Scales are Jumping bar mu or dips) 3 Box Jumps, 24/20 in 4 Hang Squat Snatches, 115/75 lbs (scaled weights 75/55…45/35) 5 Bar Facing Burpees 6 Push Press, 115/75 lbs 7 Pistols 8 Toes-to-bars […]

WOD

WOD Friday 12/22/17

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Strength: Banded DL 3-3-3-3-3 ** use a light band and work up in weight each set   WOD: 4 rounds for time of: 6 Deadlifts, 225/155 lbs 1 Legless Rope Climb 30 Double Unders