January 14, 2014
SIGN UP FOR CLASSES!!!! Zen Planner is having some problems so please please please make sure you are registering for class times this week! Click Here to register.
We have combined the 3 and 3:30 class. We will have a 3:30pm. No 3pm class.
Check out the information on the 2014 CrossFit Games!! Get Ready!!
Saturday January 18th at 6pm, Silo Ice Climbing! Meet up at the Wild Hare after!
Master’s Athletes 35 and older, sign up for our competition Master’s Saturday Night Live! Saturday January 25th. Scaled and RX divisions. Partner WODs. Register and have a great time!! Click here for more information.
RX: Back Squats 2×1 @ 10RPE 3×1 @ 9 RPE. (Superset with 20sec of pull up bar hanging shrugs). Then, Complete 100 Thrusters (35/52) for time. At the top of every minute stop and complete 3 Ring Muscle Ups (females complete 2).
Gold: Back Squats 5×3 @ 9 RPE. (Superset with 20sec of pull up bar hanging shrugs). Then, Complete 100 Thrusters (30/40) for time. At the top of every minute stop and complete 5 Chest To Bar Pull Ups.
Silver: Back Squats 5×5 @ 9 RPE. Then, Complete 60 Thrusters (bar) for time. At the top of every minute stop and complete 5 Pull Ups.
Men’s S&C: RX
Women’s S&C: Gold
Barre: 9:15 am class. Sign up and get that rock hard bootay!
Hot Yoga: 6:15pm class! Sign up and join us in the Hot Box!
Competitor: Google Spreadsheet