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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
WOD posted at the gym
5:00am - indoor cycling
6:00 am - kettlebells
4:00 & 6:00pm - kettlebells
Brothers Grim
MONDAY - 6:00am, 9:15am, 4:00-7:00pm
"Filthy 50"
For time - 50 reps of each
Box Jump (24"),
jumping pull-up, kb swing (1 pood),
walking lunge, knees-to-elbows, push press (45#),
back extension, wall ball (20 or 14#),double-unders & burpees
SATURDAY - 7:00 AM ONLY
KETTLEBELLS
SUNDAY - Weather permitting - Group rides @ 7:00 am
FRIDAY - 6:00AM, 9:15AM, 4:00-7:00PM
10-9-8-7-6-5-4-3-2-1 reps for time
95# push press
Box jumps
Pull-ups
Wall Ball
Plus one farmers walk between each round
Saturday - Kettlebells @ 7:00am
Sunday - Group bike ride @ 6:45am
THURSDAY -
WOD
5 rounds 50sec on/10sec off
KB Clean & Press
Jump Rope
KB Swing
Power Rope
Push-Ups
plus....
Indoor Cycling @ 5:00am