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Remember we have cancelled the 6:30pm and 7:30pm classes for the FREESTYLE CONNECTION SEMINAR tonight from 6:30 to 8:30pm with Carl Paoli.

ARTICLES

+ Best Gymnastic Grips for CrossFit – Garage Gym Reviews

CrossFit WOD for Tuesday 9/26

ARAGOM

for max total reps:
5 power cleans, 61/43kg
7 dips*
5 shoulder-to-overhead, 61/43kg

5-4-3-2-1 minute AMRAP & rests

*all AMRAP are max efforts
*pick up where you left off on each AMRAP

Post total score to whiteboard!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Gymnastics Strength WOD

station work, hang, stretching, handstands, Crossover Symmetry, planche work, still rings conditioning ladder


Kettlebell class

“Theory without practice is as limited as practice without theory.”

ANNOUNCEMENTS

– Community CrossFit Class this Saturday the 14th at 12PM, every person on Earth welcome! Tell your friends, fam, and coworkers interested in our upcoming Foundations program… or anyone else who just wants to sweat it out!
– Next Saturday, January 21st is our Annual Not-Holiday Party at Optimism Brewery (6-8pm reservation)

ARTICLES

+ Paleoethics Signs Three-Year Sponsorship Agreement with CrossFit Games – The Barbell Spin

CrossFit WOD for Volume Wednesday 1/11

for time:
1k row
50 thruster, 20/15kg
30 sit-ups

then again at 2/3 and 1/3 of that volume. Rest 3 minutes between each. Post times to whiteboard.

Olympic Weightlifting WOD – Week 3, Day 2

front squat, slow clean high pull + clean + jerk, push press

Kettlebell WOD

Ground force

Clean Skill Work

Armor Building (2 cleans, 1 press, 3 squats) you go, I go, for 20 minutes

5 minute warm down (not ground force)