November 27th, Tuesday

6 and 7am, noon, 4:30(Open Gym) 5:30 and 6:30pm

Extra Reading

Stop icing your injuries!

Snatch (2x2x2x2x2)

hang squat, then from the floor squat.
*try a pause at the bottom before standing up.

CrossFit WOD (AMRAP – Reps)

7 minutes
3 Squat Snatch 115/75
6 CTB Pull Ups

 

November 21st, Wednesday

6 and 7am, noon, 4:30(Open Gym) 5:30 and 6:30pm

Extra Reading

Strong is for everyone

Zimmerman (AMRAP – Rounds and Reps)

25-Minute AMRAP of:
11 Chest-To-Bar Pull-ups
2 Deadlifts, 315#
10 Handstand Push-ups

In honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, died on November 2, 2010
To learn more about Zimmerman click here

November 20th, Tuesday

6 and 7am, noon, 4:30(Open Gym) 5:30 and 6:30pm

Extra Reading

CBD FOR LIFTERS

Omar (Time)

For Time:
10 Thrusters, 95#
15 Bar-Facing Burpees
20 Thrusters, 95#
25 Bar-Facing Burpees
30 Thrusters, 95#
35 Bar-Facing Burpees

In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here