July 6, 2015

CROSSFIT KIDS STARTS TODAY!

PRESCHOOL AGES 3 AND 4 9:30AM-10:00AM

GRADES K-5 10:15AM-11:00AM

*Building a Progenex order.  Please turn orders and money in by Wednesday.

Strength: Back Squat 75%x5 85%x3 95%x1

For Time:

10-9-8-7-6-5-4-3-2-1

Thrusters (95/65)

Box Jumps

*Every Minute On the Minute do 5 V-Ups

July 5, 2015

Rest Day

July 4, 2015

Rest Day

July 3, 2015

*Saturday July 4th 7am at the old pro shop in Santa Fe Park there is a group meeting to run the 8k (just under 5 miles) route for the upcoming race being held by the recreation department.   There will be many paces and no-one will be left behind!  Join in if you are available!

Strength: Light Bear Complex

Fittest Box In Kansas Workout #1:

4 Rep Max of Bear Complex

OR

As Many Rounds/Reps in 20 Minutes of:

Run 400m

Max Rep Tire Flip and Jump (you will flip the tire and then jump on edge like a box jump or scale as a step up)

July 2, 2015

We will be having YOGA during all regular scheduled classes today!  Please make your best effort to attend!!!

July 1, 2015

For time:

40 Squats

10 Kettlebell Swings (75/55)

20 Push Ups

30 Squats

20 Kettlebell Swings

20 Push Ups

20 Squats

30 Kettlebell Swings

20 Push Ups

10 Squats

40 Kettlebell Swings

*Every Minute on the Minute 3 Burpees

June 30, 2015

Strength: Front Squat from the rack 5-5-3-3-1

5 Rounds For Time of:

Run 400m

16 Chest to Bar Pull Ups

9 Handstand Push Ups

June 29, 2015

Reminder: 6 Month Lump Sum Special due by July 10th! Single: $500 Couple $825

Strength: Light Snatch + Light Clean and Jerks

Olympic Lift Total

1 Rep Max of:

Snatch

Clean and Jerk

June 28, 2015

Rest Day

June 27, 2015

Open Gym 9am-10am