Today's WOD:

4 rounds for time of:

• 30 Double Unders
• 10 Ring Dips
• 10 Diamond Push Ups (index fingers and thumbs touch forming a diamond between the 2 hands)

ABS - 40 ABMAT Situps

Today's WOD:

Back Squat 75% of 1 RM - 2,2,2,2,2,2,2,2,2,2  rest 60 seconds between sets

Then 6 minute AMRAP of:

• 5 Good Mornings (45#/30#)
• 6 Wall Ball Shots (20#/14#)
• 7 KTE's

WE WILL BE CLOSED TODAY DUE TO THE WEATHER

**GETTING STARTED CLASS HAS BEEN MOVED TO FEB 13TH**

Vasily Alexiev was an Olympic Weightlifting Gold Medalist  when I was a child. He set numerous records, and he is an icon in the weightlifting world. Vasily used to walk in knee deep water for 1000 steps after a workout.

Your workout for Saturday is to walk 1000 steps for time in undisturbed snow. No stepping in your tracks or anyone else's tracks are allowed.
 
Post time and thoughts to comments. Have fun and be safe. See you guys after the big dig out on Monday!

    CrossFit Kids - Our teens class

To learn more about our kids and teen class click here

 

 

WE WILL BE CLOSED IN THE AFTERNOON DUE TO THE WEATHER

Today's WOD:

• Row 1K for time
• rest 2 minutes
• Row 1K for time
• rest 2 minutes  
• Row 1K for time

ABS - 3 rounds of front and glute bridges (30 seconds on, 10 seconds rest)

Today's WOD:

3 rds. for time of:

• 40 Walking lunges
• 20 KB Swings (53#/35#)

Core - 30 Hip Extensions

Today's WOD:

AMRAP in 20 Minutes of :

• 5 Pull Ups
• 5 KB Snatches (R) (53#/35#)
• 5 KB Snatches (L)
• 5 Burpees

Today's WOD:

4 rds. for time of:

• 15 OHS (95#/65#)
• 30 box Jumps (24"/20") 

ABS  - 30 toes to bar 

Today's WOD:

"Crossfit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Compare to 060109

Abs - 40 ABMAT sit ups

 

        GRAND OPENING Feb 27th!