Tuesday, January 31, 2017

We are upgrading our Pulse program and now offering a crossfit endurance class!

The focus will be on longer endurance workouts, and the use of barbells will be at a relatively lighter weight than a traditional crossfit class.

It is an upgraded version of Pulse to better suit the needs of our members.

Crossfit Endurance classes will be Tuesdays and Thursdays at 8:30am & 6:30pm both in the main Crossfit room, beginning February 7th!

***This is the last week for our Pulse program. Beginning next week, we will have only our traditional crossfit class at 6:30am,
and only crossfit endurance at 8:30am and 6:30pm on Tuesdays and Thursdays.*** 

 

STRENGTH
10 Minute EMOM:

Odd: 5 Deadlift
Even: 10 Push Ups (Feet on 45# plate)

Level 1: 185/125#
Level 2: 225/155#
Level 3: 255/175#
Level 4: 275/195#

 WOD
9 Minute AMRAP:

5 Burpee Box Jumps 24/20”
10 Push Press

Level 1: 75/55#
Level 2: 95/65#
Level 3: 115/75#

L3:
Max R 5+1
Shaq 5
Big Ben 5+14
Cates 6
Sully 6+1
Nicholl 6+1
Kanon 6+5
KK 7+2
K Dawg 6+1
Toph 6+6
Brett 6+9
Herder 6
Kapitan 6+6
McKown 6+10
Bill H 6+1
JTob 10+2
Danny 7
Bill F 7
PDiddy 6+11
Meredith 8
Sarah 8
Greg 7+3
SPecial K 5+4
Min 5+2
Jason 5+9
Cory 7+10
Rachel 6+11

L2:

Ryan 6+3
Tammi 5+3
MEgan 5+3
Amanda ?
Josh 6+!
Ryan H 6+3
Liana 5
Kelli R 4+10
Caleb 5
Ellie 4
Aimee 6+1
Andy 7+1
L Mello 5+7
Brad 6
Bre 7+1
Annie 6+1
Carolann 5+2
Mike G 5+7
Kevin 5+5
Logan 8+6
Jenny 5+13
Christy 5+2
Joe 7+14
JLay 6+8
Joseph 4
Connor 5
Natalie 5+3
Michelle 5+10
Tracy 5+2
Robin 5+4

L1:
Aimee o 5+1
Michelle 5+4
Holly 5+4
Gary 5+1
Tonya 5+1
Barb 4+3
Taylor 4+1
Ben 4+5
Amy b 5+5
Jon 7+4
Grace 8+2
Denise 5+2
Jeff 5
Don 3+16
JMarx 4+9
Susie 5+1
Katrina 4+11
Shala 5+7
Gene 3+9
Zack 5+9
Bryan 3
Sprinkles 6+4
Jodi 5+7
Craig 4
Tiffeny 5+5

MOD :
Ally 5+1
Janet 5+8
Chris 5+7
Roy 4
Joni 4+9
Amber 2
Sabina 4+9
Alissa 6+3
Kelly 5
H Mroz 5+2
Randi 5
B-rad 6+5
Carrie H 5+10
Dave N 3+11
TNasty 9
Bre 5
Charity 5
Jen 4

Core Down
2 Rounds:

30 Russian Twist
20 Sit Ups

 

WOD
4 Rounds:

400 Meter Row
15 DB Push Press (AHAP)
8 Burpee Box Jumps 24/20”

Core Down
2 Rounds:

30 Russian Twist
20 Sit Ups

RX
Carol 1658
Travis 1138
Val 1732
Meg N. 1523
Ashleigh M. 1335
JLord 1513
GLord 1433
Terra 1402

MOD
Johnna 1706

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