Wednesday 113016

SWoD: 5×2 Clean Pull – 110% 1RM 3xMR Strict Chin-Ups Workout of the Day: 4 rounds for time of… 100m Sprint 5 Ground to OH 155/115 50m Sprint 15 Ring Push-Ups 25m Sprint 15 Pull-Ups *Rest 1 min. between rounds After Bash: 10 min. of Mobility SkinnyFit: EMOM for 18 […]

Monday 112816

SWoD: Every 2 min. for 10 min., 5 Deadlifts, use 11/14 # Workout of the Day: For Quality… 30 Bear Complexes – AHAP *Choose a challenging weight that you can maintain perfect form with and finish in about 20 min. (or less) After Bash: Tabata Sit-Ups SkinnyFit: For Time…… 30 […]

Saturday 112616

7am and 8am CrossFit/SkinnyFit only today! 9am YOGA!!!!! Workout of the Day: 20 min. AMRAP w/ a partner… 10 Alternating Burpee Box Jumps 10 Pull-Ups (split evenly) 10 Partner Alternating Wall-Balls – AHAP 200m Run (together) OLY: NO OLY Class this week! Endurance: Bike 30 miles @ 85% effort

Friday 112516

8am and 9am classes ONLY!!!!!!! BLACK FRIDAY With a Partner, for time… 200m Run (Together) 100 DU’s 200m Run (Together) 100 Sit-Ups 200m Run (Together) 100 Ring Rows 200m Run (Together) 100 Med Ball Cleans 20/14 200m Run (Together) 100 Burpees 200m Run (Together) 100 Russian KBS 1/1.5 200m Run […]

Thursday 112416

HAPPY THANKSGIVING! 8am Class only!!!!! Workout of the Day: THANKSGIVING WITH THE GIRLS For time… Angie’s House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats Helen’s House 400m Run 21 Kettlebell Swings 1.5/1 12 Pull-Ups Fran’s House 15 Thrusters 95/65 Grace/Isabel’s House 20 Ground to Overhead 95/65 Kelly’s House […]