WOD
Ring Skills
(especially the transition position)
Forging Elite Fitness
WOD
Ring Skills
(especially the transition position)
WOD
Run 200m
Pull Ups 10 reps
5 rounds for time
WOD
Muscle Up, Ring L Sit
back lever
—
KB swing 30 seconds
T Plank 30 seconds
rest 30 seconds
10 rounds
Listen up kids!
Group classes will no longer be offered at 4pm
to replace them we will increase the availability of 6pm classes.
please review our current schedule at our schedule page
WOD
“Three Dates with Fran”
Thruster (95lbs/65lbs)
Pull Up
12-9-6 reps
3 rounds for time; rest three minutes between rounds
record load and time to comments
compare to 1-19-2009
WOD
Snatch Grip High Pull (90%) 5 5
Snatch Balance and Overhead Squat (85%) 2 2
Snatch (75%+) 3 3 3
record loads to comments
compare to 5-12-2009
WOD
Crossfit Total
Back Squat
1 1 1
Strict Press
1 1 1
Deadlift
1 1 1
record total to comments
compare to 4-4-2009
WOD
Ring Lsit
Skin the Cat
Parallette HS
—
Run 400m
6 rounds, with one minute rest between rounds