Heroes
“Johnson” Complete as many rounds as you can in 20 minutes of: 245 lb similar athletic ability. There will be a CrossFit 101 at eleven o’clock am; also this Saturday.
The Cleanse
As many rounds and reps as possible in 20 minutes of: 15 Double unders 65 lb Thruster, 15 reps 15 Burpees Post rounds and reps to comments. Kara’s good thruster position exhibits feet
Second Chances
Bike 30K or… Set a cone at 20 meters. Five rounds for time of: 185 lb Barbell Overhead walk, 40 meters 30 Wall Ball shots 95 lb Barbells farmer carry,
New Heights
“Got Grip?” For time: 225 pound Deadlift, 15 reps Rope climb, 5 ascents 225 pound Deadlift, 12 reps Rope climb, 4 ascents 225 pound Deadlift, 9 reps Rope climb, 3
PCF versus The Monstrosity!
10 Rounds for time of: 10 Pull-ups 10 Dips 10 Sit-ups 10 Squats Chris Spealler 8:14, Kristan Clever 11:04, Ben Bergeron 11:26, Chris Gosler 14:44, Elyse Umeda 14:50, Rebecca Voigt
The Obsession
Although we’re ahead of schedule, there are still last minute things we have to do to make the transition complete so we’ve decided to cancel all classes for today! We’re very sorry for the
Pull!
Ten rounds for time of: 3 Weighted Pull ups, 45 lbs 5 Strict Pull ups 7 Kipping Pull ups For weighted pull-ups place a 45 pound dumbbell between the legs
And another one!
Three rounds for time of: 50 lb dumbbell thruster, 15 reps 30 GHD situps Rebecca Voigt 5:45 (35lb db), Mikko Salo 5:53, Kristan Clever 6:03 (35lb db), Miranda Oldroyd 11:13
Our First Time…
The gym is closed in observance of Rest Day. We cannot thank CrossFit South Bay enough for hosting us on our first Box Jump Saturday! Forrest and Mariessa, it was an absolute honor
Stay Tight!
Overhead Squat 1-1-1-1-1-1-1 Dave Lipson 330lb, Rob Orlando 286lb, Kristan Clever 210lb, Rebecca Voight 195lb. Post loads to comments. Because it’s worth reading twice: The Overhead Squat by Greg
