CrossFit For Life

WOD - TUESDAY

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

WOD - MONDAY

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

SUNDAY - REST DAY - GYM CLOSED

ANNOUNCEMENTS  FOR THE COMING WEEK-

We will close this Friday (April 3) at 7:00 am and re-open on Monday, April 6, at 5:00 pm.

If anyone is interested and the weather cooperates, we will try a group bike ride tomorrow afternoon at 6:30 from the gym for 12-15 miles.

If we do go out there will NOT be a indoor cycling class tomorrow afternoon.

Helmets are required!  

Everyone is welcome, just bring your bike.  

We will stay together as a group.

Let me know if anyone wants to go.

 

 

WOD - SATURDAY - 7:00-9:00 am

Due to the weather there will not be a group ride tomorrow.....

We will have a 7:00 am indoor cycling class plus a workout that will be posted at the gym. Join us for a couple of hours of fun if you can.

WOD - FRIDAY

10 rounds for time

10 pull-ups

10 ring dips

WOD - THURSDAY

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

  Daniel finds gold in Tennessee!

WOD - WEDNESDAY

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

WOD - TUESDAY

Here is one we missed over the weekend....

For Time

21 deadlift - 225 lbs.

800 meter run

15 deadlift

800 meter run

9 deadlift

800 meter run

WOD - MONDAY

"Karen"

For time:
150 Wallball shots, 20 pound ball

SUNDAY- REST DAY

Get out and enjoy the weather!

Group bike rides start next Saturday, weatherr permitting. Everyone is welcome...