WOD 160907
6rds – 30sec ON/30sec OFF – Each station AB Calories Row meters Shoulder Taps Shuttle Sprints T2B (1 UB set only) Lateral BJ (24/20) “You
PPLAdmin
September 6, 2016
Health
WOD 160906
*CrossFit Kids starts TUESDAY 3:45-4:30pm! 3x8R/8L KB OHSQ Then, AMRAP 15 30 Double Unders 10 KB SN (5R/5L) 5 HSPU “Even if you’re on the
PPLAdmin
September 5, 2016
WOD 160831
For time 21, 18, 15, 12, 9, 6, 3 Thruster (95/65) Pull-up 200m Run after each round “Change your life today. Don’t gamble on the
PPLAdmin
August 30, 2016
WOD 160830
Reverse Lunge (back rack) – 5x4R/4L (by feel) Then, 3rds for time 30 H2H Swings (53/35) 50 Double Unders “Every great film should seem new
PPLAdmin
August 29, 2016
Announcements
GCF Kids is back in session! – Classes will resume Tuesday, Sept 6th at 3:45pm – meeting T/Th each week. Bring your kids (5-11yrs) and
PPLAdmin
August 29, 2016
WOD 160826
EMOTM 30m Min 1 – 1 SN Complex (1 HPSN + 1 HSN + 1 OHSQ – by feel) Min 2 – 10 Box Jump
PPLAdmin
August 25, 2016
WOD 160825
FSQ – 8@60-65%, 6@70-75%, 4@80-85%, 2@90-95% Then, For time 21, 18, 15, 12, 9, 6, 3 Double KB Swing Push-up “You can’t have a better
PPLAdmin
August 24, 2016
WOD 160824
AMRAP 6m 40 Double Unders 2 Rope Climbs *Rest 4m AMRAP 12m Team Sled Pull Relay (3/2) – 200ft per person at a time “Business
PPLAdmin
August 23, 2016
Have you tried MAT?
If any of you have nagging pains or injuries, we have someone coming in this Tuesday (8/30/16) that may be able to help. Her name
PPLAdmin
August 23, 2016
