CrossFit For Life

SATURDAY - 7:00AM.....closing at 8:00am - be early!!!!

Lumberjack CrossFit Memorial Hero WOD

 

 

FRIDAY

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

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

SATURDAY - Lumberjack CrossFit Memorial Hero WOD @ 7:00AM.

THURSDAY

WOD

Complete three rounds for time of:
Run 800 meters
155 pound Power cleans, 21 reps

plus...

5:00am - indoor cycling

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

WEDNESDAY - 6:00AM, 9:15AM, 4:00-7:00PM

Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)

OR

"Christie"

3 rounds for time

500 meter row

Body weight deadlift x 12

Box jump x 21

Lumberjack CrossFit Memorial Hero WOD on Saturday, Dec 5th.

TUESDAY

WOD posted at the gym.

5:00 am - Indoor Cycling

Kettlebells @ 6:00am, 4:00pm, 5:00pm & 6:00pm

Please support the Lumberjack CrossFit Memorial Hero WOD on Saturday, Dec 5th.

MONDAY -

6:00-6:45am, 9:15am & 4:00-7:00pm

Front squat 3-3-3-3-3 reps

SATURDAY

7:00AM - KETTELBELLS

HAPPY THANKSGIVING!!!!

Change in plans - WOD @ 7:00 AM FRIDAY MORNING

Saturday - Kettlebells @ 7:00 am

WEDNESDAY - 6:00 AM & 9:15AM ONLY

We will close after the 9:15am WOD today & re-open Saturday @ 7:00am

21-15-9 reps or calories for time

Rower

Deadlift (225# or 135#)

Squats

Sit-ups

Holiday hours this week -

Wednesday - 6:00am & 9:15 am only

Thursday & Friday - CLOSED

TUESDAY -

WOD posted at the gym

5:00am - indoor cycling

6:00 am - kettlebells

4:00 & 6:00pm - kettlebells

Brothers Grim