CrossFit For Life

SATURDAY -

Special Olympics 5K @ 8:00 am - The Avenues

Gym Closed

SUNDAY -

Tammy will lead a ride from the gym @ 6:45am

FRIDAY - 6:00am, 9:15am, 4:00-7:00pm

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Saturday - I'm gone to a certification - Gym closed -

Please join or group running the Special Olympics 5k from the Avenues @ 8:00 am

 

THURSDAY

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

plus....

5:00 am - indoor cycling

Kettlebells - 6:00 am, 4:00 pm, 5:00 pm, 6:00 pm 

Never trust a man hole cover!!!!!

WEDNESDAY -

5:30 AM - Group run

WOD - 6:00am, 9:15am, 4:00-7:00pm

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

TUESDAY - 5:00-7:00AM, 4:00-7:00PM

WOD posted at the gym.

5:00 am - Indoor cycling

Kettlebells - 6:00am, 4:00pm, 6:00pm

I will be at a certification this Saturday & Sunday.

Please consider for Saturday's WOD.....

 

MONDAY -

6:00-6:45AM, 9:15-10:15AM, 4:00-7:00PM

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

SUNDAY -

7:00 AM (Did you remember to re-set your clock?) - Trent's horse country ride. Recovery ride of 30 to 40 miles. Everyone welcome. Start point is from his subdivision across from Midway Park on Post Road. Be there early, we start on time!!!!

Ending the season with a big win over the Midway Wolverines 7-6! Way to go. Bring on wrestling season.

 

SATURDAY -

6:30 am - kettlebells

7:30 am - group ride - weather permitting

If it is raining we will do a favorite of some, the dreaded spinning/kettlebell combo.

FRIDAY -

5:00 AM - Group run. We start on time

6:00 -7:00 am, 9:15 -10:15 am & 4:00 - 7:00 pm

WOD - Posted at the gym

Saturday -

6:30 am  - kettlebells

7:30 am - Group ride

Sunday - (DO NOT FORGET TO RE-SET YOUR CLOCKS)

Group ride from Midway Park @ 6:30 am

THURSDAY - 5:00-7:00AM, 4:00-7:00PM

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

plus

indoor cycling - 5:00 am, 9:15 am & 5:15 pm 

kettlebells - 6:00 am , 4:00 pm, 6:00 pm