CrossFit For Life

 HAPPY NEW YEAR!!!!!

WOD - THURSDAY - 9:00 AM ONLY!!!

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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WOD - WEDNESDAY - 9:00 AM ONLY!

Since we did "Fight Gone Bad" a few days ago,

we'll have a different WOD - Posted at the gym this morning...9:00 AM

WOD - TUESDAY - 5:00-7:00 AM & PM

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

UPDATE OF THIS WEEKS HOURS

MONDAY & TUESDAY - 5:00-7:30 AM & 5:00-7:00 PM

WEDNESDAY - 9:00 AM ONLY!

THURSDAY - 9:00 AM ONLY!

FRIDAY - 9:00 AM! & 5:00-7:00 PM

SATURDAY - 7:00-9:00 AM

WOD - MONDAY

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SUNDAY - REST DAY - GYM CLOSED

HOLIDAY HOURS FOR NEXT WEEK -

MONDAY & TUESDAY - REGULAR HOURS

WEDNESDAY - 5:00-7:00 AM

THURSDAY - 9:00 AM

FRIDAY & SATURDAY - REGULAR HOURS

WOD - SATURDAY - 7:00-9:00 AM

"FIGHT GONE BAD"

WOD - FRIDAY - 9:00 AM ONLY!

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

MERRY CHRISTMAS

GYM CLOSED TODAY - OPEN TOMORROW FOR ONE WOD @ 9:00AM

 

HOLIDAY HOURS:

TODAY - 9:00 AM ONLY

THURSDAY - CLOSED

FRIDAY - 9:00 AM ONLY

WOD - WEDNESDAY - 9:00 AM ONLY!

RUNNING TABATAS -

20 SECONDS WORK, 10 SECONDS REST FOR EIGHT ROUNDS OF EACH EXERCISE WITH A 400 METER RUN TO THE HYDRANT BETWEEN EXERCISES.

POWER ROPE - 400 METER RUN

JUMPING JACKS - 400 METER RUN

SIT-UPS - 400 METER RUN

MOUNTAIN CLIMBERS - 400 METER RUN

PUSH-UPS - 400 METER RUN