Saturday, January 12th

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.

Friday, January 11th

*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.

Thursday, January 10th

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.

Wednesday, January 9th

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.

Tuesday, January 8th

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.

Monday, January 7th

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.

Sunday, January 6th

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.

Saturday, January 5th

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.

 

Friday, January 4th

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! 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Thursday, January 3rd

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! 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w