11/01/11 WOD

Thanks to all those that actually dressed up for Halloween, the rest are party poopers, including me.



AMRAP in 5 min of:

10 Bar Hops

10 Sit-ups (hands on head)

10 Lunges

*Rest 2 min

AMRAP in 5 min of:

10 Jack Knifes

10 Push-ups

10 Russian Lunges

*Rest 2 min

AMRAP in 5 min of:

10 SDHP- 95m/65w

10 Toes to Bar

10 Box Jumps- 20″

*Rest 2 min

AMRAP in 5 min of:

1 x Ladder- 5, 10, 15

5 Burpees


CROSSFIT LITE- Today is the first day of our new Crossfit Lite Program.  Classes will be geared for the beginners, to start slow with proper mechanics and then the sky is the limit from there.  If anyone knows anyone that would be interested please pass the word on.  Classes times will be as follows (times are subject to change depending on demand)

Monday- 9am, 5pm

Tues- 6am, 9am

Wed- 5pm

Thurs- 6am, 9am



10/31/11 WOD Results


Posted on: October 31, 2011admin

3 thoughts on “11/01/11 WOD

  1. We are going to be adding a new time for crossfit lite. It will be Monday-Tuesday-Thursday 6am. And a Monday Wednesday Friday at 5pm. We will not be holding the 9am unless we have some interest in time for now.

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