11.18.2013

11.18.13

Stairway to Heaven
Up Ladder 7:
Power Snatch (95, 65#)
Burpees
(3/3, 6/6, 9/9, 12/12...)

11.17.2013

Goat Day.  

A goat is a movement that you feel you need to work on to improve as a CrossFitter.  Pick any 2 goats and we'll make a WOD based on those 2 movements. 

Today's class will be at 2pm (No 8am class).

11.16.13

Three Kings
Teams of 3
3 rounds of:
50 Power Cleans (135, 95#)
1500m Row (must switch every 250m)
One partner works at a time.

Post scores to comments.

Please Note Class Times for THIS Weekend ONLY! Normal times/classes resume on Monday, November 18th. 
Friday- 6am and noon (NO 7pm class...Come to the CF Release Social at 7pm!)
Saturday- 8am
Sunday- 2pm

11.15.13

Optimus Prime
AMRAP 7:
Wall Balls (20, 14#)
EMOM 5 Deadlifts (225, 155#)

Workout starts with wall balls.
At the one minute mark complete 5 deadlifts.

NO 7PM CLASS FRIDAY!!!! COME TO THE CF RELEASE SOCIAL!!!!
SATURDAY @ 8am AND SUNDAY @ 2PM (SUNDAY TIME CHANGE IS JUST FOR THIS WEEKEND)

11.14.13
Juggernautish
21-15-9
Handstand Push-ups
Bent Over Rows (60% of body weight)
400m run after each round.

Classes are 6am, noon, and 7pm!

11.13.13

Weightlifting Wednesday
Front Squat - 3x5

OTMx5 - 3 Position Clean (pockets, above knee, floor)

CLASS CHANGE FOR TOMORROW!!!! CLASSES ARE 6AM, 1PM, AND 7PM!!!!

11.12.13

Amrap 10:

60 Bar Facing Burpees
30 Overhead Squats (120, 90#)
10 Bent Over Rows

Classes are at 6am, noon, and 7pm!

                                                                                              Nate

DT (HERO WOD)
 5 rounds of:
12 Deadlifts
9 Hang Power Cleans
 6 Push Jerks (155, 105#)

Veterans Day Class Schedule

will be

8am and 7pm!

Honor Veterans Day with CrossFit Release.

Wear Red, White and Blue!

Our family Veteran, Samara Pitre.  Now stationed in Texas.