July 22nd, Friday

July 21, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am,noon, NO OPEN GYM, 5:30 and 6:30pm

Never forget how the HERO wods get their name. click the ling and find out about Gator. Reminder, no 4:30 Open Gym on Friday. Only 10 am for Saturday Morning. No 11 AM CrossFit.

Extra Reading

10 reasons to love fish oil

Gator (Time)

8 Rounds for time of:
5 Front Squats, 185#
26 Ring Push-ups

In honor of U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, was killed by enemy fire on May 26, 2008

To learn more about Gator click here

July 21st, Thursday

July 20, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm

If you earn it, lets get as heavy as possible. Stay fast and strong under that bar!

Extra Reading

3 Training truths you know, but aren’t doing

Clean and Jerk (2x2x2x2)

CrossFit WOD(Time)

5 Rounds
10 Power Cleans
10 Push Press
10 Burpees

July 19th, Wednesday

July 19, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm

Your improved position in the overhead squat coinciding with your increased reps of GHD sit ups is no accident. For most of you core stability is equal to shoulder stability when it comes to a successful OHS. Don’t lose that core tension when you hit the bottom of that squat.

July 22nd, Friday

6, 7, and 8am,noon, NO OPEN GYM, 5:30 and 6:30pm

Extra Reading

Gator (Time)

July 21st, Thursday

6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm

Extra Reading

Clean and Jerk (2x2x2x2)

CrossFit WOD(Time)

July 19th, Wednesday

6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm

Extra Reading

Overhead Squat (3x3x3x3x3)

CrossFit WOD (AMRAP – Reps)