CrossFit For Life

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

WOD

Back Squat 5-5-5-5-5

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

WOD

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

plus

5:00 am - indoor cycling

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

MONDAY -

Phil opens at 5:30 am & closes at 6:45 am.

Regular hours of 9:15 am & 4:00-7:00 pm

"Christie"

3 rounds for time of

500 meter row

Body weight deadlift x 12

Box jumps x 21

SATURDAY - 6:30 AM ONLY

KETTLEBELLS

 

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

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

SATURDAY -

6:30 AM - KETTLEBELLS

NO GROUP RIDE SCHEDULED -

WE HAVE A GROUP RUNNING THE 5K/10K FROM THE FAIRGROUNDS AT 8:00 AM. COME JOIN US!

THURSDAY -

WOD posted at the gym

WEDNESDAY -

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Rest in Peace Mike Mangum, 10/20/09.

TUESDAY - 

 "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

plus.....

5:00 AM - INDOOR CYCLING

6:00 AM - KETTLEBELLS

4:00 PM - KETTLEBELLS

6:00 PM - KETTLBELLS

Moses lives!

MONDAY -

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

Weighted Pull-Ups 7x1

or

another WOD posted at the gym

SUNDAY - REST DAY

Be sure to check out our new hours.