Month: December 2017

SATURDAY- 12-30-17-? all CrossFit classes are cancelled due to the Barbell/Skill Wod Seminar. SATURDAY- 12-30-17 -CSA ANNUAL HOLIDAY PARTY? Starts at 6pm- […]

“FRAN” 21-15-9 Thruster (95/65) Pull up

Bench Press 4×5 at 70% 1RM Bench Press 1— at 85% 1RM Cash Out: 3 board press 4×3 pull ups 4×10 Dead […]

18 mins of: Max Rep Power Clean, 1 min (155/105) Rest 30 secs Max Calories On Rower, 1 min Rest 30 secs […]

Back Squat 4×5 at 70% 1RM Back Squat 1— at 85% 1RM Cash Out: Front Squat 4×5 (go heavy) GHR 2×10 GHD […]

Strength: Weighted Pull ups 5×4 WOD: Complete as many rounds as possible in 15 mins of: 10 Kettlebell Step Ups, 53/35 lbs […]

Skill: 5×3 Wall Squats *Face the wall and stay as close as possible without touching the wall   WOD: 4 Rounds For […]

Please be advised.. December 24th there will be ONE Crossfit class held at 11am ONLY! December 25th We will be closed.

For time: ** performed like the song… 1 Clean & Jerk, 225/150 lbs (scaled weights are as follows..185/135…135/95….95/65) 2 Muscle-ups ( Scales […]

Strength: Banded DL 3-3-3-3-3 ** use a light band and work up in weight each set ? WOD: 4 rounds for time […]