WOD

Happy 4th y’all!

The only schedule change is that we’re closing at 7:30pm, no 7:30 class, otherwise status quo!

WOD:

“Tea Party”

For Time:
Row 1000m
1 Rope Climb
30 Clean and Jerks 135/95
1 Rope Climb
Row 1000m

Row to the ship climb on, rip **** up and then climb off and row back shore 🙂

Rock it!

Sunday Sunday Sunday!

Make Up / Skill Day doesn’t mean REST DAY 🙂

Jesse will be teaching the first ever CrossFit Yoga class!!!
9am 🙂

Quasi-Spiritualism shrouded in fitness all day every day.

PSYCHE!

In reality we’ll be working on the specifics of the Concept 2 indoor rowing ergometer. Damper Setting, pacing, stroke, and we’ll row some very exciting, scintillating intervals 🙂

Make-Up and Skills Day!

Either you’ll be doing the WOD from a few days ago that you missed, sadly 🙂 Or you’ve done all the awesome that the gym has to offer and are wondering yourself “what could Abi make me do today?

Answer: Abi will make you work on Snatch Balance. It’s a beautiful fission of the Snatch that will make you better 🙂 If that’s not enough I think she should show people how to do the butterfly pull-up!

O Big Phat Helen!!

“Helen” -such a sweetie!
400m Run
21 KB Swings 53/35
12 Pull-Ups
3 Rounds for Time

“Big Phat Helen” -Uh oh.
400m Run
21 KB Swings 70/44
12 Pull-Ups
5 Rounds for Time 🙂

Come on in and let’s do this!

It’s coming, get ready!

WOD:
Push Press 3-3-3-3-3
Front Squat 3-3-3-3-3

Yup, let’s lift the big weights, tighten that midline and breathe deep and get into it!

Check out Rodney’s new website, he’s been involved in Restaurants for the past 36 years and he’s going to be helping us with a website on how to cook tasty food that’s actually good for us!

www.theprimaleffect.com

WOD: Make-up and Skills (which pay billz)

Either Monday or Tuesdays workout
If you did all the workouts, we’re training Sumo Deadlift High Pulls for weight, and practicing hand balancing (i.e. progressing towards walking on your hands, good luck 😉