Thursday


“Bonfire” 
AMRAP x 12 minutes:
4 Box Jump, 30/20
8 Burpees
12 Wallballs, 20/14

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Wednesday


“Sore to the Core” 
3 rounds:
1:00 Max Effort Calorie Bike
Rest 1:00
1:00 Max Effort Down & Back Sandbag to Shoulder
Rest 1:00

Score is total reps completed
Post scores to Train Heroic

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Find your 1RM Snatch & Clean and Jerk plus a WOD in ONE DAY!
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Tuesday


“Strength” 
Every 2:00 x 7 sets:
2-2-2-2-1-1-1
Split Jerk, climb or technique focus

Burner
For time:
25 Push Press, 95/65
50 Sit Ups
25 Push Jerk, 95/65

*Time cap 8:00

BOX NEWS
Join us Saturday December 2nd for the CrossFit Lift Off!
Find your 1RM Snatch & Clean and Jerk plus a WOD in ONE DAY!
Sign up here! 

Monday


“Strength” 
Every 2:00 x 5 sets:
10-8-6-4-2 Back Squat, Climb or form focus

Accessory 
3 rounds for quality:
5 Pause Front Squats, @ 40-50% Heavy Double Back Squat (3 second negative 3 second pause)
5 Dumbbell RDL, Heavy, 2 DBs.

Record scores to Train Heroic

BOX NEWS
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Find your 1RM Snatch & Clean and Jerk plus a WOD in ONE DAY!
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Friday


“Redemption” (Teams of 2) 
For time:
200m Run (Together)
100 Pull Ups
200m Run (Together)
100 Sit Ups
200m Run (Together)
100 Alt Jumping Lunges
200m Run

BOX NEWS
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Find your 1RM Snatch & Clean and Jerk plus a WOD in ONE DAY!
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Thanksgiving!


Class today at 6:30am and 9:00am 

Hero WOD
“DT” 

5 rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Men use 155
Ladies use 105

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

BOX NEWS
Join us Saturday December 2nd for the CrossFit Lift Off!
Find your 1RM Snatch & Clean and Jerk plus a WOD in ONE DAY!
Sign up here! 

Wednesday


“Spicy Meatballs” 
10 rounds
Partners alternate stations every :20 seconds
Calorie Bike
Burpees
Wallball, 20/14

Partner A begins the WOD with :20 of max effort Calorie Bike, then tags partner B for :20 of max effort burpees, then partner A will complete :20 of Max Effort Wall ball. Thats one round. Complete 10 alternating in this fashion.

BOX NEWS
Join us Saturday December 2nd for the CrossFit Lift Off!
Find your 1RM Snatch & Clean and Jerk plus a WOD in ONE DAY!
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Tuesday


“Water Pump” 
3 rounds for time:
750m Row
15 Ring Dips (Kip or Strict)
15 Toes To Bar

Record scores to Train Heroic

BOX NEWS
Join us Saturday December 2nd for the CrossFit Lift Off!
Find your 1RM Snatch & Clean and Jerk plus a WOD in ONE DAY!
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Struggling with your Kip on Toes To Bar? Practice some Levers before the WOD, this video shows how they help with pull ups but they do the same thing for Toes to Bar!

 

 

 

Monday


“Strength” 
Every 1:30 x 6 sets:
2 Snatch, Climbing

Power Or Squat Snatch, you choose.

CF Lift Off in 2 weeks!

Burner: 
AMRAP x 7 minutes:
Climb the ladder: 1+1+1+2+2+2+3+3+3
Power Snatch
Overhead Squat
Box Jump, 24/20

Men use 115lbs
Women use 80lbs

Begin with 1 rep, and add 1 rep afer each round. Continue for 7:00 cliibing as high as able.

Record scores to Train Heroic

BOX NEWS
Join us Saturday December 2nd for the CrossFit Lift Off!
Find your 1RM Snatch & Clean and Jerk plus a WOD in ONE DAY!
Sign up here! 

Friday


“Strength” 
Every 1:30 x 10 sets:
2 Clean & Jerk, Climb

Burner: 
AMRAP x 5 minutes:
5 Power Clean, 135/95
5 Front Squats, 135/95
5 Push Jerk, 135/95

BOX NEWS
Join us Saturday December 2nd for the CrossFit Lift Off!
Find your 1RM Snatch & Clean and Jerk plus a WOD in ONE DAY!
Sign up here!