Announcements:

There will be no 7:00am foundations classes in January.

Our evening foundation classes will resume on Tuesday’s and Thursday’s at 6:30pm starting 1/5/16. We have a few spots left in this class if you know anyone interested!

Our Tuesday and Thursday 7:30pm class is returning this month starting Tuesday the 5th

We will be starting a 3 month Clean Eating Challenge starting January 4th, more details coming!

New Year Schedule:

Friday: Noon class only

Saturday: Regular schedule

WOD:

“2016”

Teams of 3

5 Rounds

20 Calorie Row

16 KB Swings

16 Box Jumps

each team member starts in a different station

rotate only when all team members have finished their reps/calories

I’m rooting for YOU!

Announcements:

There will be no 7:00am foundations classes in January.

Our evening foundation classes will resume on Tuesday’s and Thursday’s at 6:30pm starting 1/5/16. We have a few spots left in this class if you know anyone interested!

Our Tuesday and Thursday 7:30pm class is returning this month starting Tuesday the 5th

We will be starting a 3 month Clean Eating Challenge starting January 4th, more details coming!

New Year Schedule:

Thursday: 6am, 7am, 9am and noon. No night classes

Friday: Noon class only

Saturday: Regular schedule

WOD:

A. Every 3:00 x 5

Deadlift x 3

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

B. Teams of 2

8 min AMRAP

Max Beast-Makers

1 person working at a time

rotate every 3 reps

Announcements:

There will be no 7:00am foundations classes in January.

Our evening foundation classes will resume on Tuesday’s and Thursday’s at 6:30pm starting 1/5/16. We have a few spots left in this class if you know anyone interested!

Our Tuesday and Thursday 7:30pm class is returning this month starting Tuesday the 5th

We will be starting a 3 month Clean Eating Challenge starting January 4th, more details coming!

New Year Schedule:

Mon- Wednesday: Regular schedule

Thursday: 6am, 7am, 9am and noon. No night classes

Friday: Noon class only

Saturday: Regular schedule

WOD:

4 Rounds

1 min max Wallballs

1 min Rest

1 min max Toes2Bar

1 min Rest

1 min max Burpees

1 min Rest

Announcements:

There will be no 7:00am foundations classes this month.

Our evening foundation classes will resume on Tuesday’s and Thursday’s at 6:30pm. We have a few spots left in this class if you know anyone interested!

Our Tuesday and Thursday 7:30pm class is returning this month starting Tuesday the 5th

We will be starting a 3 month Clean Eating Challenge starting January 4th, more details coming!

New Year Schedule:

Mon- Wednesday: Regular schedule

Thursday: 6am, 7am, 9am and noon. No night classes

Friday: Noon class only

Saturday: Regular schedule

WOD:

A. Every 3:00 x 5

Bench Press x 3

building with each set

B. “Power Annie”

50 – 40 – 30 – 20 – 10

Double Unders

Sit-Ups

after every set of sit-ups perform 5 Power Cleans

try using 65% of your 1 rep max power clean

WOD:

A. EMOM x 5

2 Back Squats @ 80%

B. “Fran”

21 – 15 – 9

Thrusters

Pull-Ups

1:00 pm WOD only!!

WOD:

Teams of 2

7 Rounds each

5 HSPUs (sub will be 7 DB Presses)

7 Hang Power Cleans (155/105)(135/85)(95/65)

25 DU’s (sub will be :40 AD Sprint or scaled DU reps)

partners complete full rounds at a time

The Box will be closed on Friday 12/25

Saturday 12/26 we will be holding 1 class at 1:00pm

Regular class schedule begins again on Monday 12/28.

Merry Christmas to all who celebrate!

If you see Santa, back squat him!!

image courtesy of houseofcrossfit.com

UPDATE: Coach Chris will be holding a Saturday WOD at 1:00pm for all of you needing to work off that holiday cheer

Holiday Schedule:

Thursday: 6am, 7am, 9am and noon. No night classes

Friday: Closed

Saturday: 1:00pm WOD

WOD:

“Don’t drop the baby”

Teams of 2

100 Reps of each

Row for Calories

Pull-ups

Sit-ups

Push-ups

Box Jumps

1 Partner working, 1 partner holds the baby (53/35lb KB) chest high

UPDATE: We added a Saturday class at 1pm, Coach Chris will be hopping off the ferry and into the box for a fun afternoon WOD!

Holiday Schedule:

Monday-Wednesday: Regular Schedule

Thursday: 6am, 7am, 9am and noon. No night classes

Friday: Closed

Saturday: 1:00 pm WOD

WOD:

A. EMOM x 8

3 Front Squats @ 75-80%

B. EMOM X 12

 1 Power Clean

Holiday Schedule:

Monday-Wednesday: Regular Schedule

Thursday: 6am, 7am, 9am and noon. No night classes

Friday: Closed

Saturday: Closed

WOD:

“12 days of Christmas”

1 Clean

2 HSPU

3 Front Squat

4 Sumo deadlift high pull

5 Pull-up

6 Box Jump

7 Burpee

8 Push-up

9 Wallball

10 KB Swing

11 Deadlift

12 Thruster

just like the song goes

perform 1 clean

then 2 hspus, 1 clean

then 3 front squats, 2 hspus, 1 clean

and so on until you do 12 Thrusters and back down