WOD 12 Minutes To Find 1Rm Overhead Squat or Front Squat. Then For time: 30 Calorie Bike, 30 Overhead Squats 95/75. Attention: First, there will be no Olympic Lifting Class this Tuesday. Second, on Saturday, Sept. 22nd, remember we are having our annual Golf Tournament at Four Lakes Golf Course at 2 p.m. and then our … Read more
WOD Teams of 2 AMRAP in 7 Minutes: As Heavy As Possible Sandbag Clean, Partner Hangs From Bar. 2 Minutes Rest, AMRAP in 7 Minutes: Handstand Walks, Wall Sits. 1 Partner works while the other hangs from a bar or performs a wall sit. Attention: Preston will be doing the Bench Press at the Powerlifting … Read more
WOD GFF “Filthy Fifty” 50 Box jumps 24/20,50 Jumping pull-ups,50 Kettlebell swings 35,50 Walking lunges,50 Knees to elbows,50 Push press 45/35,50 Hip extensions,50 Wall balls 20/14,50 Burpees,50 Double-unders. 30 Minute cap. Click HERE For Past Results Attention: Preston will be doing the Bench Press during the Powerlifting Class at 8 a.m. on Saturday! Make sure you … Read more
WOD AMRAP in 15 minutes: 10 Burpee Box Jumps 24/20, 4 Rope Climbs Or Two Peg Board Ascents, 10/8 Calorie Bike. Remember to wear long pants/and or socks! Attention: Regarding next weekend, September 22nd, make sure you sign up on the board for the Golf Tournament starting at 2 p.m. at the Four Lakes Golf … Read more
WOD 2 Rounds For Time: 800 Meter Run, 30 Toes to Bar, 20 Deadlifts 225/155. 20 Minute Cap. Tuesday Night Musings by Coach Preston. What Constitutes Active Recovery? Ok peeps, how many of us go to the box and tear it up and then go sit in our car and drive home, or to work, … Read more
WOD 4 Rounds For time: 21 Kettlebell Swings 50/35, 15 Dumbbell Push Press 50/35, 9 Overhead Squats 115/75. 15 Minute time cap. Attention: There will be no Olympic Lifting Class at 7:30 p.m. Also, please note that there may be some road work going on the next couple of days so please give yourself some … Read more
WOD For time: 2000 Meter Row. Click HERE for past results. Attention: First, congratulations to Jake Priest! He competed in the 2018 Boxlife Games competition at CrossFit the Club on Saturday in the RX Male Division and he finished 1st! Give him a hi-5 if you see him! Second, on Saturday, September 22nd, we have … Read more
WOD Teams of 2. 20 – 1 Minute Rounds of: 10 Wall balls 20/14, 12 Jumping pull-ups, Max Double-Unders. Each partner will do 10 rounds. Attention: Normal classes except no 10 a.m. Wod! Preston will be coaching the Bench Press and accessory work at the Powerlifting class. Also, we would like to officially welcome Stef … Read more
WOD GFF AMRAP in 20 Minutes: 20 Dumbbell Burpees 50/35, 20 Calorie Row, 20 Hip Extensions, 20 Calorie Bike. Attention: Two things to know – first, we had to cancel the Swim Wod this Saturday because Black Ridge Reservoir had to close the water due to algae, so there will be a 7 a.m. wod, … Read more
WOD 12 Minutes To Find 1 Rep Max Squat Clean. Then For time: 21 Squat Cleans, 400 Meter Run, 15 Squat Cleans, 600 Meter Run, 9 Squat Cleans, 800 Meter Run. Must be out the door by 12 Minutes. Load should be 75% of max for the day. Attention: Remember the Swim Wod this Saturday … Read more