wednesday "Ladies night"

Always a good place...Never a bad time

WOD

"Jackie"

1000m row

50 thrusters (45lb)

30 pull ups

Rockin Vin Yoga @ 6p.

Tuesday

1st annual "Fire Fight Gone Bad"

WOD

1 mile run

50 KBS

1 mile run

40 step ups (each leg- 18")

1 mile run

30 pull ups

Monday

WOD

Warm up-

16.12.8 Front Squat. (50-60% of max)

Main set-

3.3.3.3.3.3.3 Squat Clean.

CFE

-SWIM-

200M @ moderate intensity.

Sprint 25m. taking only 4 breaths. Send off on top of the minute

Sprint 25 taking only 3 breaths. Send off on top

Sprint 25 taking only 2 breaths. Send off on top

Sprint 25 taking only 1 breath. Send off on top.

*Note each time.

Repeat this 3, 4, or 5 times depending on race distance and ability.

Sunday

CHOOSE ONE

Do on your own.

Swim- cover as much distance as possible in 30 minutes

Bike- cover as much distance as possible in 120 minutes

Run- cover as much distance as possible in 60 minutes.

Community Yoga is at 6p.

$5.00 drop in for all "Non-Members"

Bring some friends!

Saturday "Intro WOD"

WOD

As many rounds as possible in 15 minutes of...

5 ring dips

10 squats

15 burpees

CFE-Run

We will be hitting Bell middle school track at just after 2pm! Mile repeats are on the menu!

Quick read...

http://journal.crossfit.com/2010/11/hayleybreathing.tpl#featureArticleTitle

Thanksgiving!

WOD

50 Turkey squat cleans!

OR...

go for a trail run!!!

We are closed today so we can give thanks for ours and your health and for all of the help and hard work that each and every one of you have contributed! Thank you.

Wednesday "Ladies night"

Guess where this flag is now?!?!?!

WOD

"Karen"

150 Wall ball for time!

*if this seems too easy....

"Jane"

100 burpee pullups for time!

Tuesday

WOD

"Regan" HERO WOD!!

Run 5k

26 Thrusters

26 pull ups

26 Box jumps

26

Monday

The multi-rider computrainer lab is up and running! Reserve your seat today!!

WOD

10 minute A.M.R.A.P of body weight squat.

CFE-SWIM

Cover as much distance as possible in 10 minutes. Rest 2 min. repeat.

"Intro WOD"

"Cindy"

As many rounds as possible in 20minutes of

5 pull ups

10 push ups

15 air squats.

CFE Run

Bell Middle school track @ 2:15

following warm up, 1 mile max effort. Recover 5 minutes, 6-200's with a 1 minute recovery.

Friday

Partner WOD

Be prepared....

CFE-SWIM

3X100m. sprints. Recover 30 seconds between each

500m. T.T.

3X50m. sprints with strong kick focus. Recover 30 seconds between each.

Thursday

Train hard or stay home!

WOD

Death by AMRAP...

First choose your weakest movement.

Do 1 repetition then run 200m.

round 2- do 2 reps then 200m run

round 3- 3 reps and 200m run

Complete as many rounds of this as possible in 20 minutes!