June 14! MARK YOUR CALENDARS! – A Day in the Life of Regionals- Where: CCF When: June 14 8:30-?? Divisions: Men’s- Rx/Scaled Women’s- Rx/Scaled We will have a set scaled class but we will scale as needed to ensure everyone at the gym can participate! We don’t want to leave anyone out. How much/why?: $20 […]
29
May
Thursday 5/29
June 14! MARK YOUR CALENDARS! – A Day in the Life of Regionals- Where: CCF When: June 14 8:30-?? Divisions: Men’s- Rx/Scaled Women’s- Rx/Scaled We will have a set scaled class but we will scale as needed to ensure everyone at the gym can participate! We don’t want to leave anyone out. How much/why?: $20 […]
28
May
Wednesday 5/28
Wednesday 5/28 Every min for 10 min: A. Hang squat snatch from mid thigh + snatch balance + Every 4 min for 4 rounds: B1. db walking lunges 12 steps B2. db elbowing row @3110; 8-12 reps + 4 sets: 5 db man-makers tough row 300m @90% aer rest 90 sec
27
May
Tuesday 5/27
Here our 8am and 9am Memorial Day Murph heats pose! Please take the time to read this article by CrossFit HQ “Fallen But Not Forgotten” and “The Missing”. We had 70+ athletes complete our annual MDM. These athletes ran 2 miles, did 100 pull ups, 200 push ups, and 300 squats! Be very proud of […]
22
May
Thursday 5/22
Memorial Day Murph This coming Monday (5/26) we will be doing our annual Memorial Day Murph workout! We will be having two class times on Monday at 9am and 10am. We have a sign up board at the gym for you to reserve your spot! “Murph” 1 mile Run 100 Pull ups 200 Push ups […]
21
May
Wednesday 5/21
Memorial Day Murph This coming Monday (5/26) we will be doing our annual Memorial Day Murph workout! We will be having two class times on Monday at 9am and 10am. We have a sign up board at the gym for you to reserve your spot! “Murph” 1 mile Run 100 Pull ups 200 Push ups […]
20
May
Tuesday 5/20
Always a great group on Sundays! These athletes make it happen week after week. Great job! If you have never been to “Sunday Funday” it starts noon every sunday! Memorial Day Murph This coming Monday (5/26) we will be doing our annual Memorial Day Murph workout! We will be having two class times on Monday […]
19
May
Monday 5/19
June 14! MARK YOUR CALENDARS! – A Day in the Life of Regionals- Where: CCF When: June 14 8:30-?? Divisions: Men’s- Rx/Scaled Women’s- Rx/Scaled We will have a set scaled class but we will scale as needed to ensure everyone at the gym can participate! We don’t want to leave anyone out. How much/why?: $20 […]
16
May
Friday 5/16
June 14! MARK YOUR CALENDARS! – A Day in the Life of Regionals- Where: CCF When: June 14 8:30-?? Divisions: Men’s- Rx/Scaled Women’s- Rx/Scaled We will have a set scaled class but we will scale as needed to ensure everyone at the gym can participate! We don’t want to leave anyone out. How much/why?: $20 […]
14
May
Wednesday 5/14
Get your Memorial Day Murph Tanks and T-shirts (will be just like tanks) from Bar Life for $30! Pre ordered on these new shirts will end on Wednesday evening (5/12/2014). Wednesday 5/14 Every 3 min for 4 rounds: A1. wtd dips @30X1; 4-6 reps A2. db RDL @2010; 8-10 reps + Every 2 min for […]
