Monthly Archives: December 2017

Monday 01.01.18 – CLASSES AT 8AM, 10AM & noon ONLY

CLASSES AT 8AM, 10AM and noon ONLY 5th Mountain Full = 100 burpees, 1 mile run 100 squats, 1 mile run 100 sit ups, 1 mile run 100 push ups, 1 mile run 100 pull ups, 1 mile run Rx … Continue reading

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Sunday 12.31.17

Open Gym 10:00am – 12:00pm

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Saturday 12.30.17

9:15am Team WOD 2 person teams – athletes take turns, splitting reps as needed 800m run relay (200m) 80 pistols 80 push ups 1000m row relay (250m) 80 wall balls (C: 30/20#; P: 20/14#; F: 16/12#; E: 14/10#) 80 KB … Continue reading

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Friday 12.29.17

Warm Up AMRAP 10:00 7 Empty Bar Thrusters 50 Single Unders Slow and steady pace! Strength Back Squat 5×5 at 90% 5RM MetCon 5 Rounds 7/4 strict pull ups 3 deficit HSPU 5 Squat Snatch E: ring rows; box hspu; … Continue reading

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Thursday 12.28.17

EMOM 10:00 10 Lunges 3 Strict Pull Ups Strength Push Jerk 5×5 at 75% MetCon AMRAP 15 Minutes 2 Rope Climbs 6 OHS 12 Calorie Row E:rope from seated; 55/35#; 8 cal row F: rope from seated; 85/55#; 10 cal … Continue reading

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Wednesday 12.27.17

Warm Up 3 Steady Rounds 10 Light RDLs 10 Ring Rows Run 200m Strength Deadlift 15-15-15 MetCon 5 Rounds 80′ DB Front Rack Walking Lunge 10 DB Power Cleans E: 20/10# F: 30/15# P: 40/25# C: 50/35# For the lunge … Continue reading

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Tuesday 12.26.17 – 5:30AM, 8:00AM, 10:00AM, NOON ONLY

CLASSES AT 5:30AM, 8:00AM, 10:00AM, NOON ONLY Warm Up 15-12-9 Burpees KB Swings Strength Power Clean Singles @65-80%; Drop and Reset. 4 Rounds of :90 on, 2:30 off MetCon 6 Rounds 15 Box Jump Overs 5 Ring Dips Rest :30 … Continue reading

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Monday 12.25.17 – CLOSED

Closed for Christmas! Have a great day!

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Sunday 12.24.17

Open Gym 10:00am – 12:00pm

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Saturday 12.23.17

9:15am & 10:00am WOD The 12 Days of CrossFit 1525 Christmas Performed like the song 12 Days of Christmas: 1, then (2, 1), then (3, 2, 1), then (4, 3, 2, 1), then (5, 4, 3, 2, 1), up to … Continue reading

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