Monday squats!

Keeping our Monday squats right where they belong! We are repeating our repscheme from last week but picking up the pace a little!

Strngth - every 90s Back Squat

  • 3 @ 70%, 2 @ 75%, 1 @ 80%

  • 3 @ 75%, 2 @ 80%, 1 @ 85%

  • 3 @ 80%, 2 @ 85%, 1 @ 90%

WOD - 10:00 window

  • 75 wallball buy in

With remaining time: AMRAP

  • 8 burpees box jump overs

  • 40 DU

Kids start tomorrow!

Our CrossFit Kids program starts tomorrow! Ages 5-9 from 11:30am-12:15pm then ages 10-13 from 12:15pm-1:00pm

STAY TUNED!! Our 3rd annual in-house competition is coming back! More details about the Turkey Tourney coming very soon!!! MM or FF teams! An ALL LEVEL competition.

Strength - OTM 1 Squat Clean x 9 sets

  • 70% - 95%

WOD - For Time

  • 2,000m Row

  • 150 DU

  • 10 Rounds “Cindy”

  • 1 round = 5 Pull ups, 10 Push ups, 15 Squats

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Max Effort!

“Everyone dreams, but not equally. Those who dream at night, wake in the day to find out it was all vanity. But those who dream during the day are the dangerous ones, for they may act on their dreams with open eyes, to make it possible.” - T. E. Lawrence

Strength - OTM: 2 Squat Snatch

  • 0:00, 1:00 - 50%

  • 2:00, 3:00 - 55%

  • 4:00 REST

  • 5:00 - 60%

  • 6:00 - 65%

  • 7, 8, 9:00 - 70%

WOD - 5 Rounds for total REPS

  • 1:00 Wall Balls

  • 1:00 Alt. DB Snatch

  • 1:00 Cal Row

  • 1:00 REST

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Give Blood

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Our very own Ellen Bilello is hosting a blood drive at her residence this Saturday from 10:00am-4:00pm if you are interested in donating please email her at imk9mom@yahoo.com to schedule an appointment that day!

KIDS CLASSES start this Saturday as well! Contact us to register or to find our more info!

Skill - 5 min ladder

  • 25 DU + 1 MU

  • 25 DU + 2 MU

  • 25 DU + 3 MU

  • continue until 5 mins is up

WOD - For Time

  • 800m Run

  • 21 Power Cleans (155/105)

  • 400m Sandbag Run (40lbs)

  • 21 Burpee Box Jump overs (24/20)