Thursday, May 5, 2016

WOD 5-6-16

3 x 15 weighted sit-ups
-------------------------------
EMOM x 10 -
12 WB + 5 Rus. KBS



Wednesday, May 4, 2016

WOD 5-5-16

"CrossFit Total"
Find 1RM for:
B.Sq
Press
DL
*3 attempts per lift
*warm-up as needed



Tuesday, May 3, 2016

WOD 5-4-16

EMOM x 10- 1 Snatch
--------------------------------
4 rds- 1:00 on/ :30 off
5 burpees + max pull-ups in remaining time
5 burpees + max DB snatch in remaining time


Monday, May 2, 2016

WOD 5-3-16

Tabata-
F.Sq
P.Press
SDLHP
DU
(75/55) all lifts

Congrats, Barb!  You're our April Member of the Month.  Your
hard work and devotion is outstanding! You rock :)

Sunday, May 1, 2016

WOD 5-2-16

EMOM x 12- 1 CL + Jerk
*work to 1 RM
-------------------------------------
800 m run
30 HPCL (155/105)
30 box jumps (30/24)



Thursday, April 28, 2016

Wednesday, April 27, 2016

WOD 4-28-16

1,000 m row
750 m row
500 m row
250 m row
*20 jumps squats in between each

We'll be replacing our "Easy" and KB MCCF shirts with a
newer look soon.  There are still a few of these originals in
stock.  Get 'em while they last!