05/27/16: Pause FS, Wall Climbers, MUs and KB Swings

Memorial Day Schedule:  Class at 10am, then Open Gym at 11!  *We're doing MURPH, so get your weight-vests ready!  Oh, and Saturday's WOD is going to be rough, too...just a heads up!

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Summer Deal for College Students:  Welcome home for the summer!  We're offering our college students the same deal as previous years:  $250 for Unlimited Training while you're home...call, email or stop by the gym to sign up/get started!

Spring Fling:  Saturday, June 11th @ 10am:  We will be having our First Annual Spring Fling Partner Competition!  This will be a fun and friendly competition with 3 WODs throughout the day.  Grab a partner and sign up at the gym!

Kettlebell Kitchen Meal Delivery:  The complete menu, along with ingredient lists and nutrition facts can be found here on their website.  Ordering instructions and FAQs can be found here.

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WOD:

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Boot Camp:

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A.) Bottom to Bottom Tabata Squats

B.)  AMRAP 12:

3 Wall Climbers

6 Ring Rows

12 KB Swings (16/12kg)

 

Post results to comments!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  5 Pause (10 Seconds in Hole, 20 Seconds at Top) Front Squats w/50%, Every 3 Minutes, 5X

B.)  AMRAP 12:

3 Wall Climbers

6 MUs

12 KB Swings (2/1.5)

Post results to comments!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.)  5 Pause (10 Seconds in Hole, 20 Seconds at Top) Front Squats w/50%, Every 3 Minutes, 5X

B.)  AMRAP 12:

3 Wall Climbers

6 Strict Pull Ups

6 Ring Dips

12 KB Swings (2/1.5)

 

Post results to comments!

Optional: EWOD/CoreWOD