ANNOUNCEMENT: We would like to see if anyone is interested in attending a Double Under Clinic at the gym. We have a sign up sheet at the front desk, if you would like to attend. We would, also, like to know what would be the most convenient time for you to attend. Please, let us know.
Level 1
Perform 5 sets of the Shoulder to Overhead Complex
1 set every 2 minutes
3 Strict Press
3 Push Press
3 Push Jerks *AHAP
+
AMRAP 1n 15 minutes
15 Plate Sit Ups 25#/15#
10 Deck Squats
15 Plate Squats
15/10 Weighted Push Ups
10 Pull Ups
Post load and rep total.
Level 2
10 Rounds
200m Run
Odd rounds:
15 HSPU
10 Alternating Pistols
Even rounds:
15 Hand Release Push Ups
10 Bar Muscle Ups
Post time.
CrossFit Old School
800m Run
+
3 Rounds
30 Walking Lunges
15 Power Cleans 95#/65#
15 Pull Ups
30 Sit Ups
+
800m Run
Post time.
5:15 am
L 1
Emily W. 55#/170 Rx
Mariah 45#/190
Mark T. 85#/160
Tim S. 70#/165
Rob 115#/210 Rx
Derek 105#/178
CFOS
Rose 30:46
CFOS- Amadi 24:38 weight heel taps over kb/ sit-ups 65#
9AM
L1
Kristine 80/141Rx
Ed 125/240Rx
Tonia 75/210Rx
Jeff P 135/260Rx
Antonio-/199Rx
CFOS
Dylan 38:49Rx
Walt 29:37Rx
Nicole 34:45Rx
Jason 36:13Rx
Sonya 41:30Rx
NOON
L1
Darin 75/160
Laurie 65/180
Kendric 155/176Rx
L2
Tyler 39:50Rx
CFOS
Sam C 27:30Rx
Barb 33:43
Lisa 28:29Rx
4:00 am
L 1
Luke 115#/180 Rx
Jen 85#//155
Doug 75#/115
Rob H. 115#/130
Share 115#/145 Rx
Jimmy 135#/195 Rx
Tim R. 95#/151 Rx
Tim K. 145#/170
L 2
Jake 27:37
JoJo 25:47 Rx
Trapp 31:17 Rx
Jeff 32:53 Rx
Connor 38:10 Rx
CFOS
Sara 38:57 Rx GHD mile X 2
Warren 32:54 Rx
5PM
L1
Emma 55#/
Ericka 75#/120
Ofelia 55#/180
Mariyah 45#/180
Andy 125#/228
Jared 105#/215
Mike N 95#/140
Severen 125#/175 Rx
Clarissa 75#/202
L2
Justin 54:30
CFOS
Jeria
Tonia 29:06 Rx
Newman 25:42 Rx
Susan 30:14 Rx
6PM
L1
Tess 55#/180
Blake 95#/195
Andrea 65#
Erica S 65#
Kennedy 65#
CFOS
Erica S 25:30 Rx
Kayla 23:18 Rx
Sean 21:15
Kennedy 22:28
Andrea 23:49 Rx