Thursday, November 7th, 2019

Give Back

Whatever path that you take in your lives, you must always find time to give something back, something back to your community, give something back to your state or to your country. -Arnold Schwarzenegger

 

WOD

 On the Minute x 20:

Odd Minutes: 5-7 Devil Press (use two DB’s)

Even Minutes: 100-200m Run

 

*Devil Press (hand on DB’s at all times)

-Drop to push up

-Jump feet forward (burpee)

-Lift DB’s from the ground to overhead

*You select the weight

 

WOD SCHEDULING

Due to the unknown nature of the CrossFit Open, we will not be posting Friday and Saturday WOD’s for the next five weeks. There will still be a WOD so come on in and join the fun.

 

UPCOMING EVENTS

Saturday, December 7th, 2019

Our Fourth Annual Winter Swollstice is upon us. Saturday, December 7th we will hold a friendly in house competition. We will have two divisions, an RX individual division, and a scaled same sex team division. Masters will be mixed in and will have their separate loading/movements when the time comes. There will be medals this year for the top three athletes and teams. The price to play will be $40.00.

If you want to participate, these are some of the possible movements you might see.

RX DIVISION

(go RX if you can do any of these movements)

  • Pull ups (1 or more)
  • Toes to bar (1 or more)
  • Push Ups (1 or more “no knees”)
  • Box Jumps 24/20
  • Squats (Bar/air)
  • DB Movements 50/35
  • Snatch 95+/65+
  • Cleans 135+/95+
  • Jerks 95+/65+
  • Row
  • Run
  • Bike
  • Double Under (1 or more)

 

SCALED DIVISION

(possible movements/loading)

  • Ring Row (1 or more)
  • High Knee (1 or more)
  • Push Ups (1 or more “from knees”)
  • Box Jumps 20″+
  • Squats (Bar/air)
  • DB Movements 25+lbs
  • Snatch 35+lbs
  • Cleans 45+lbs
  • Jerks 55+lbs
  • Row
  • Run
  • Bike
  • Single Unders