"Words cannon even begin to express the amount of motivation and inspiration you have instilled in us after listening to you speak yesterday. We both went in the hopes that we would walk away with just one little tidbit of information to take back to the box with us, but we were given so much more! We walked away with an arsenal of knowledge to utilize not only in the box, but in our daily lives. Your desire to share the knowledge and wisdom you have gained over the years is contagious, and we cannot wait to get in our box on Monday to start making positive change, and to relay the new tools and skill set we learned from you. Thank you, once again, for your hard work and dedication to this sport."

— Matthew and Sarah Lucas

Got a Great Photo?

If you have a great photo you'd like to submit to be considered for possible use on the main site, Submit A Photo!

30 December 2016

0 comments

FRIDAY 161230

Evolution A: (All Levels)

As Many Repetitions As Possible (AMRAP) of Wallball in 90 Seconds (20lb. / 14lb.)

Rest as needed then,

Evolution B: (Advanced)

As Many Rounds As Possible (AMRAP) in 12:00 of,

100 Double Unders
50 Kettlebell Swings (53lb. / 35lb.)
20 Pistols (Single Leg Squats – Alternating Legs)

Or Evolution C (Intermediate & Beginner)

As Many Rounds As Possible (AMRAP) in 12:00 of,

100 Single Jumps
50 Kettlebell Swings (35lb. / 25lb.)
30 Goblet Squats (Same Kettlebell)

_______________

“The most important first step on the achievement of any goal always begins in your mind. Believe THEN achieve.” ~ Greg Amundson from Firebreather Fitness

_______________

Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class (6:00 PM – 7:00 PM at HQ)

_______________