Wednesday, February 6th

Plyo Pushups (onto bumper plates) 4×6

Strict CTB Chin Ups 4×6

then,

25/20 Calorie Assault Bike Buy In,

100 Pushups

100 Hang Power Cleans (75/55)

100 Situps

*partitioned any way you’d like

25/20 Calorie Assault Bike Cash Out. For Time.

 

*You can now schedule a massage with Jennifer May, our newest member and massage therapist! Jennifer is offering a special for the month of February. You can get a full hour massage for $50!! The massage room is located on the left as soon as you walk into the gym. She works by appointment only, so email her to schedule.  j.zenmassagetherapy@gmail.com.  Sounds like the perfect Valentines Day gift…..

*This Saturday is our free class at 9:00 & 10:00am.  Parnter wod so bring a friend!

*The CrossFit Open starts February 21st!  Register at: Games.CrossFit.com.   We’ll be throwing down each Friday night from 4:30-6:30 so the workouts will be Friday’s wod.  Redo’s will be Saturday’s and Sunday’s after our classes.

Tuesday, February 5th

Rest Day.

*You can now schedule a massage with Jennifer May, our newest member and massage therapist! Jennifer is offering a special for the month of February. You can get a full hour massage for $50!! The massage room is located on the left as soon as you walk into the gym. She works by appointment only, so email her to schedule.  j.zenmassagetherapy@gmail.com.  Sounds like the perfect Valentines Day gift…..

*This Saturday is our free class at 9:00 & 10:00am.  Parnter wod so bring a friend!

*The CrossFit Open starts February 21st!  Register at: Games.CrossFit.com.   We’ll be throwing down each Friday night from 4:30-6:30 so the workouts will be Friday’s wod.  Redo’s will be Saturday’s and Sunday’s after our classes.

Monday, February 4th

BB Jump Squat 3×6@60% 1RM

Single Leg BLB on Ball 3×6/leg

then,

60 Calorie Row

50 Pistols (total)

40 K2E’s

30 DB Snatch (total, 50/35)

20 Bar Muscle Ups

For time.

*You can now schedule a massage with Jennifer May, our newest member and massage therapist! Jennifer is offering a special for the month of February. You can get a full hour massage for $50!! The massage room is located on the left as soon as you walk into the gym. She works by appointment only, so email her to schedule.  j.zenmassagetherapy@gmail.com.  Sounds like the perfect Valentines Day gift…..

*This Saturday is our free class at 9:00 & 10:00am.  Parnter wod so bring a friend!

*The CrossFit Open starts February 21st!  Register at: Games.CrossFit.com.

Sunday, February 3rd

Split Jerk 3×6@70%

Clean Grip Pendlay Rows 3×6@70%

then,

3 Rounds for time of:

200M Run

20-Box Jumps (24/20)

20-Push Press (115/75)

*You can now schedule a massage with Jennifer May, our newest member and massage therapist! Jennifer is offering a special for the month of February. You can get a full hour massage for $50!! The massage room is located on the left as soon as you walk into the gym. She works by appointment only, so email her to schedule.  j.zenmassagetherapy@gmail.com.  Sounds like the perfect Valentines Day gift…..

*Our Weightlifting class will be today from 1:45-3:15.  $15/class.

*This Saturday is our free class at 9:00 & 10:00am.  This will be a partner wod so bring a friend!

*The CrossFit Open starts February 21st!  Register at: Games.CrossFit.com.

Saturday, February 2nd

Last Day of Metcon Week

30-20-10-5 each of:

Calorie Bike

DB Squats (DB’s on Shoulders, 50/35’s)

Pullups

GHD Situps

*You can now schedule a massage with Jennifer May, our newest member and massage therapist! Jennifer is offering a special for the month of February. You can get a full hour massage for $50!! The massage room is located on the left as soon as you walk into the gym. She works by appointment only, so email her to schedule.  j.zenmassagetherapy@gmail.com.  Sounds like the perfect Valentines Day gift…..

*Our Weightlifting class will be today from 11:15-12:45.  $15/class.

*The CrossFit Open starts February 21st!  Register at: Games.CrossFit.com.

Tuesday, January 29th

Metcon Week

30:00 AMRAP of:

40-Double Unders

20-DB Snatch (total) (50/35)

10-DB Jump Squats (50/35)

5-Ring Muscle Ups

*The CrossFit Open starts February 21st! To prepare we’ll be throwing in some past Open WOD’s in our class programming. Register for the Open at: Games.CrossFit.com.