#pullupgoals

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 6pm

Snatch- Build to your New 1 Rep Max

4 Rounds For Time of:

14 DB Snatch 50/35

40 Double Unders

14 Calorie Row

Suggested Mobility: Foam Roll Lats, Ear to Shoulder Stretch, Calf Stretch and Roll Out

Have you registered for the CrossFit Open?

 https://open.crossfit.com/english#The%20Open%20is%20Yours

WORKOUT OF THE DAY

NO 5:30am

NO 9:30am

*all other classes as scheduled

5 Rounds For Time of:

400m Run

2 Rope Climbs

6 Clean & Jerk 155/105

2 Wall Walk

Suggested Mobility: Wall Stretch, Downward Dog, Thread the Needle, Towel Stretch

WORKOUT OF THE DAY

NO Hero WOD

NO YOGA 

Lifting 10am

Taryn and Jeff at Battle at the Barracks

Jeff and Taryn will be competing today at

Battle at the Barracks XI

Their heat times are: 9am, 10:40am & 12:40pm

WORKOUT OF THE DAY

ONLY

8:30am Team WOD

8:30am Cycle Box

No 9:30am CrossFit, No Yoga

4 Rounds For Time of:

Run 200m (each, relay style)

12 DB Clusters 50/35s

36 Calorie Bike/Row 

84 Double Unders

*In Teams of 2, one works, one rests, split the work anyhow

*Cluster- Squat Clean to Thruster

WORKOUT OF THE DAY

No 9:30am

No Mash

Front Squat- 

2×5 @65%, 5 @70%

4 @75%, 2×4 @80%

4 @85%

4 Rounds For Time of:

20 Wall Ball 20/14

12 Toes to Bar

20/15 Calorie Bike

Look who we found! Or did he find us…. We Love Coach Kevin! 

WORKOUT OF THE DAY

Friday Yoga has moved to Thursday Nights!

Open Gym 9:30am-11:30am

Lifting 5:30am

Yoga 6pm

7 Rounds For Time of:

7 Handstand Push Ups

7 Front Rack Lunges (R/L) 115/75

7 Pull Ups

7 Deadlift 225/155

7 Bar Facing Burpee

7 Back Squat 115/75

7 CTB Pull Up

Suggested Mobility: Foam Roll Lats, Hamstring Stretch w/rope, Thread the Needle