Sunday, March 31st

Warmup:

3 rounds of

12-Hyperextensions

:30 Side Plank/side

then,

Deadlifts 4×6@80% 1RM

then,

12:00 AMRAP of:

12-Deadlifts (185/125)

12-Box Jump Overs (24/20″)

*Our next Mobility class will be today at 12:00.

*Work on our back lot will wrap up soon! You will not be able to use the Washington Street entrance for the next few days.  Get ready for some outdoor wods just in time for the nice weather!

*Reminder:  Bootcamp classess are Tuesday-Friday at 9:30 and evening classes are  now offered Monday-Friday at 4:00, 5:00 & 6:00pm.    

 

Saturday, March 30th

Front Squat 4×8@75% 1RM

Glutei Ham Raise 4×8

then,

5 Rounds for time of:

40-Double Unders

20-Burpees Over Bar

10-Power Cleans (135/95)

*Our next Mobility class will be today at 11:00.

*Work on our back lot will wrap up soon! You will not be able to use the Washington Street entrance for the next few days.  Get ready for some outdoor wods just in time for the nice weather!

*Reminder:  Bootcamp classess are Tuesday-Friday at 9:30 and evening classes are  now offered Monday-Friday at 4:00, 5:00 & 6:00pm.    

Friday, March 29th

Rest Day.

*Our next Mobility class will be Saturday at 11:00.

*Work on our back lot will wrap up soon! You will not be able to use the Washington Street entrance this week.  Get ready for some outdoor wods just in time for the nice weather!

*Reminder:  Bootcamp classess are Tuesday-Friday at 9:30 and is free today so spread the word.

*Evening CrossFit classes are now offered Monday-Friday at 4:00, 5:00 & 6:00pm.    

Thursday, March 28th

Bench Press & Strict Pullups 4×8@75% 1RM

then,

200M Run

21-HSPU’s

21-Ring Rows

200M Run

15-HSPU’s

15-Ring Rows

200M Run

9-HSPU’s

9-Ring Rows

200M Run

for time.

*Work on our back lot is underway! You will not be able to use the Washington Street entrance this week.  Get ready for some outdoor wods soon!

*Reminder:  Bootcamp classess are Tuesday-Friday at 9:30 and are free for non members the rest of this month so spread the word.

*Evening CrossFit classes are now offered Monday-Friday at 4:00, 5:00 & 6:00pm.    

Wednesday, March 27th

Back Squat 4×8@75% 1RM

Single Leg Hamstring Curls 4×8/leg

then,

15:00 AMRAP of:

10 Pistols (5/leg)

10 Devil’s Press (40/25’s)

10 GHD Situps

*Work on our back lot is underway! You will not be able to use the Washington Street entrance this week.  Get ready for some outdoor wods soon!

*Reminder:  Bootcamp classess are Tuesday-Friday at 9:30 and are free for non members the rest of this month so spread the word.

*Evening CrossFit classes are now offered Monday-Friday at 4:00, 5:00 & 6:00pm.    

Tuesday, March 26th

Push Press 4×8@75% 1RM

Barbell Rows 4×8@75% 1RM

then,

3 Rounds for time of:

25/20 Cal Assault Bike

20 S2OH (115/75)

25/20 Cal Row

*Exciting news!  Work on our back lot is underway! You will not be able to use the Washington Street entrance.  Get ready for some outdoor wods soon!

*Reminder:  Bootcamp class tomorrow at 9:30. Bootcamp classess are free for non members the rest of this month so spread the word.

*Evening CrossFit classes are now offered Monday-Friday at 4:00, 5:00 & 6:00pm.    

Monday, March 25th

Rest Day.

*Exciting news!  Work on our back lot will start today so you will not be able to use the Washington Street entrance.  Get ready for some outdoor wods soon!

*Be sure to post your scores on 19.5 by 8:00pm tonight.

*Reminder:  Evening CrossFit classes are now offered Monday-Friday at 4:00, 5:00 & 6:00pm. and our new Ville Bootcamp classes are Tues-Friday at 9:30am.  The rest of this month the bootcamps are free for non members so spread the word if you know of anyone that may want to try it out. This class is included in your unlimited membership. 

Sunday, March 24th

*Our next Mobility Class will be today from 12:00-12:30.

Warmup: Band OHS & Lateral Band Walks 3×10

Overhead Squats 4×8@75%

then,

4 rounds for time of:

45-Double Unders

30-Squats

15-Power Snatch (95/65)

*Exciting news!  Work on our back lot will start tomorrow so you will not be able to use the Washington Street entrance.

*Reminder:  Evening CrossFit classes are now offered Monday-Friday at 4:00, 5:00 & 6:00pm. and our new Ville Bootcamp classes are Tues-Friday at 9:30am.  The rest of this month the bootcamps are free for non members so spread the word if you know of anyone that may want to try it out. This class is included in your unlimited membership. 

Saturday, March 23rd

Skill Practice: Rope Climbs

then,

2 Rounds for time of:

1 Lap Run

5 Rope Climbs to 15′

15 Burpees

25 V Ups

50ft HS Walk (scaled to 100ft Bear Crawl)

*Our next Mobility Class will be Sunday from 12:00-12:30.

*Reminder:  Evening CrossFit classes are now offered Monday-Friday at 4:00, 5:00 & 6:00pm. and our new Ville Bootcamp classes are Tues-Friday at 9:30am.  The rest of this month the bootcamps are free for non members so spread the word if you know of anyone that may want to try it out. This class is included in your unlimited membership. 

Friday, March 22nd

Workout 19.5

33-27-21-15-9 reps for time of:

Thrusters (95/65)

CTB Pullups

Time cap: 20:00

*We’ll be judging during our normal class times this week and throwing down from 4:00-7:00pm tonight!

*Our new class schedule started this week!  Evening CrossFit classes are now offered Monday-Friday at 4:00, 5:00 & 6:00pm.

*Our new Ville Bootcamp started this week as well!  These classes will be Tues-Friday at 9:30am.  The rest of this month is free for non members so spread the word if you know of anyone that may want to try it out. This class is included in your unlimited membership.