Open Gym anything of your choice go WILD!

“No person was ever honored for what they received. Honor has been the reward for what they gave.” -Calvin Coolidge

Deadlift
3-3-3-3-3
Shoulder Press
1-1-1-1-1

AMRAP 9 Minutes:
10 Sumo Deadlift Highpull 70/53 (Kettlebell)
200 Meter Sprint

Have you ever wondered what your trainers do in their free time? Well this may help! He He Love it!

“There are no shortcuts to any place worth going.” -Beverly Sills

21-15-9
Front Squat 95/65
Burpees
Pullups
For Time:

*Extra*
40 Ring Dips
Not For Time

“Being defensive always undermines your credibility & authority as a leader.” -Rick Warren

Push Jerk 2-2-2-2-2

Annie
50-40-30-20-10 ( for time )

Double unders
Situps

“Happy Memorial Day” Thank you to all our men and women that serve! I’m thankful for my Freedom….
WOD will go down at 9:30am.(this is our only class for today) Bring a friend!

“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
For Time:
If your feeling froggy you can wear a vest
You can partner up and go as a team. If you are new to CrossFit you will NOT be doing the full WOD you must scale. This is for your own safety!

Free WOD Saturday bring a friend…

“DT”
5 Rounds
12 Deadlifts 155/105
9 Hang Power Cleans
6 Jerks
For Time:

“If you see a bomb technican running, follow him.”

Ok I’m so flipping excited The web designer of our site updated us and scanned and cleared our website!! He believes our site was flagged due to the very High volume of traffic we have on our website! Which I guess is a good thing. The only bad thing is I’m still having Internet problems with the rental house we are living in so I hope to be able to post a photo tonight…

It’s Friday open gym go nuts!

Back Squat
3-3-3-3-3

4 Rounds
250 Meter Row
25 Pushups
For Time:

We will be open on Memorial Day! 9:30am “Murph” will be going down….

AMRAP 20 Minutes:
10 Pistols or 20 Squats
5 Burpee Pullups
15 Sumo Deadlift Highpull 75/55

Sorry no photo again I will have the problem fixed tomorrow! Thank you Jenn, Regan, and Jeremy for all of the help and support during these hard months! Ugh I think I can see the light at the end of the tunnel…..

So I’m hoping to be able to post a photo!? Ugh computers are not my friend

Weighted Pullup
1-1-1-1-1

“Christine”
3 Rounds
500 Meter Row
21 Box Jumps 24/20
12 Deadlifts (Body Weight)
For Time:

“Talent is God given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful!” Love this quote…