Rest Day.
*The Granite Games Throwdown is today! Come out and cheer on all our teams! There will be no class or open gym today.
*CrossFit the Ville’s Barbell Club will be starting January 19th! If you’d like to improve your Clean & Jerk and Snatch these classes are for you. Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes. Email Daniel for more information.
*There will be no 5:30pm class today. We will close at 5:30 to set up for the Granite Games competition.
Deadlifts 4×4@85% 1RM
then,
Buy In: 200 Single Unders
42-Wall Balls (20/14)
21-SDHP (95/65)
30-Wall Balls
15-SDHP
18-Wall Balls
9-SDHP
Cash Out: 200 Single Unders
for time.
*The Granite Games Throwdown in coming up this Saturday! Come out and cheer on all our teams! We will be closing after the 4:30 class today to set up. If you can help out please let us know, it will be greatly appreciated.
*CrossFit the Ville’s Barbell Club will be starting January 19th! If you’d like to improve your Clean & Jerk and Snatch these classes are for you. Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes. Email Daniel for more information.
Snatch Balance 4×4
OHS 4×4@85% 1RM
then,
3 Rounds for time of:
20/15 Calorie Bike
15 Power Snatch (95/65)
15 T2B
*The Granite Games Throwdown in coming up this Saturday! Come out and cheer on all our teams! We will be closing after the 4:30 class on Friday to set up. If you can help out please let us know, it will be greatly appreciated.
*CrossFit the Ville’s Barbell Club will be starting January 19th! If you’d like to improve your Clean & Jerk and Snatch these classes are for you. Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes. Email Daniel for more information.
Shoulder Press 4×6@80% 1RM
Strict Pullups 4×6 (weighted if possible)
then,
20:00 AMRAP of:
10 Calorie Ski Erg
15 Ring Rows
20 Pushups
25 KBS (53/35)
*The Granite Games Throwdown in coming up Saturday, January 12th. We are sold out but if you aren’t competing come out anyway and cheer on all our teams! We will be closing after the 4:30 class on Friday to set up. If you can help out please let us know, it will be greatly appreciated.
*CrossFit the Ville’s Barbell Club will be starting January 19th! If you’d like to improve your Clean & Jerk and Snatch these classes are for you. Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes. Email Daniel for more information.
Rest Day.
*The Granite Games Throwdown in coming up Saturday, January 12th. We are sold out but if you aren’t competing come out anyway and cheer on all our teams! We will be closing after the 4:30 class on Friday to set up. If you can help out please let us know, it will be greatly appreciated.
*CrossFit the Ville’s Barbell Club will be starting January 19th! If you’d like to improve your Clean & Jerk and Snatch these classes are for you. Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes. Email Daniel for more information.
Back Squat 4×6@80% 1RM
Glute Ham Raise 4×6 (weighted if possible)
then,
3 Rounds for time of:
15-Back Squats (135/95)
30-Box Step Overs (24/20)
45-Calorie Row
*The Granite Games Throwdown in coming up Saturday, January 12th. We are sold out but if you aren’t competing come out anyway and cheer on all our teams! We will be closing after the 4:30 class on Friday to set up. If you can help out please let us know, it will be greatly appreciated.
*CrossFit the Ville’s Barbell Club will be starting January 19th! If you’d like to improve your Clean & Jerk and Snatch these classes are for you. Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes. Email Daniel for more information.
Push Press 4×6@80% 1RM
Single Arm DB Row 4×6/arm
then,
4 Rounds for time of:
200M Run
5 Bar Muscle Ups
10 Push Jerks (135/95)
15 GHD Situps
*We will stay open today from 1:30-2:30 to allow teams to practice for the Granite Games after class.
*The Granite Games Throwdown in coming up Saturday, January 12th. We are sold out but if you aren’t competing come out anyway and cheer on all our teams! We will be closing after the 4:30 class on Friday to set up. If you can help out please let us know, it will be greatly appreciated.
*CrossFit the Ville’s Barbell Club will be starting January 19th! If you’d like to improve your Clean & Jerk and Snatch these classes are for you. Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes. Email Daniel for more information.
Front Squat 4×6@80% 1RM
Clean Grip RDL 4×6
then,
5-Full Cleans (185/125)
50-Double Unders
4-Full Cleans
40-Double Unders
3-Full Cleans
30-Double Unders
2-Full Cleans
20-Double Unders
1-Full Clean
10-Double Unders
for time.
*Today is our Ville get together at 5:00pm at Foam Warriorz and then dinner afterward. There’s still time to RSVP if you can make it, but do it soon! Email or text Daniel if you can make it.
*The Granite Games Throwdown in coming up January 12th. We are sold out but if you aren’t competing come out anyway and cheer on all our teams! We will be closing after the 4:30 class on Friday to set up. If you can help out please let us know, it will be greatly appreciated.
*CrossFit the Ville’s Barbell Club will be starting January 19th! If you’d like to improve your Clean & Jerk and Snatch these classes are for you. Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes. Email Daniel for more information.
Rest Day.
*This Saturday, January 5th, all members are invited to our get together at 5:00pm at Foam Warriorz and then dinner afterward. Please RSVP if you can make it.
*CrossFit the Ville’s Barbell Club will be starting January 19th! If you’d like to improve your Clean & Jerk and Snatch these classes are for you. Classes will be offered Saturday’s and Sunday’s each weekend after our CrossFit classes. Email Daniel for more information.
*The Granite Games Throwdown in coming up January 12th. You still have time to register but we only have 3 spots left. Get your teams together and registered soon to reserve your spot!
Skill Practice: Forward Rolls & Wall Walks
then,
“Adrian”
7 Rounds for time of:
3-Forward Rolls
5-Wall Walks
7-T2B
9-Box Jumps (30/24″)
*This Saturday, January 5th, all members are invited to our get together at 5:00pm at Foam Warriorz and then dinner afterward. Please RSVP if you can make it.
*CrossFit the Ville’s Barbell Club will be starting January 19th! If you’d like to improve your Clean & Jerk and Snatch these classes are for you. Classes will be offered Saturday’s and Sunday’s each weekend after our CrossFit classes. Email Daniel for more information.
*The Granite Games Throwdown in coming up January 12th. You still have time to register but we only have 3 spots left. Get your teams together and registered soon to reserve your spot!
