Tuesday, April 11, 2017

 

 

 

With the warmer weather, you may find the garage door open more and more, but please continue to enter through the front door.  We ask that you enter through the front so that you may check in, but also so you are not walking through on going classes.  Thank you!!!

 

 

 

 

 

 

STRENGTH

Superset:

Barbell Reverse Lunge
10-10-10-10-10 (5 Each Leg)

Plyo Push Ups
5-5-5-5-5

 

WOD
In Teams of 2, Complete:

3K Row

*Must alternate every 250 Meters.

 

Core Down
2 Rounds:

30 Russian Twist 45/25#
30 Bicycles

Fruh/Cates 1114
Rachel/Megan 1318
Kate/Kelli R 1331
Josh/Tammi 1338
Gary/Jeremy 1215
Aimee/Jared 1120
Sully/Barb 11147
Shayla/KK 1251
Erin/Jeff W 1250
Michele/Joni/Janet 1448
Aimee/McKown 1205
Jenny/Debbie 1338
Connor/Toph 1059
Amber/Mississippi 1715
Carol/Kristin 1451
Christy/Ellie 1324
John A/B-rad/Jen C 1238
Hollywood/Grace 1325
Shaq/Curt 1017
Court/Annie/Bre 1300
Kapitan/Bill 1012
Max L/ Brad 1024
Travis/Cory/Amy B 1201
Gene/Travis 1101
Andy/PDiddy 1035
Meredith/Kyle 1027
Joseph/Bob 1110
Taylor/Carrie 1358
Belinda/Ryan 1045
Michelle/Danny 1247
Darren 1048 (ski erg)
Don/Chris 1214
Fran/Susie/Tracy 1310
JLay/DP 1104
Denise/Tonya 1400
Alan/Nataleigh 1324
Robin/Alicia 1325
Kelli 1047

 

CROSSFIT ENDURANCE

WOD
21 Minute AMRAP:

30 Calorie Row
20 DB Power Cleans
14 DB Alt. Lunges
10 Push Ups

Core Down
2 Rounds:

30 Russian Twist 45/25#
30 Bicycles

RX
Woo 3+9
Nicholl 3+10
Brett 3+26
Craig 4
Debbie 3
Jon 4+8
McKown 4+40
K Dawg 3+6
Terra 4+16

Mod
Sabrina 3+18
Marion
Ashleigh 4+9
Munique 3+45
Kanon 3
Suzie 3+41
Ray 3+30

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