WHO’S COMING TO KICKBOXING TOMORROW MORNING 8AM??? And what are you doing on MON NIGHT at 6:15pm? Why don’t you head over to Buddha Rider and chat with Shirlee and John to find out what all this KETONE talk is about!? Find out about all the AMAZING benefits – there
MON. NOV. 27th! STRENGTH: 1. Press 3-3-3-3-3 2. Push Press 3-3-3-3-3 *If you know your 1RM’s you can either work up to about 90% over 5 working sets, or maintain around 85% for 5 sets of 3. *if you’ve never maxed out your Press before, either as a 1 RM or 3 RM, us
SATURDAY WOD: 4 Rounds With a 3min clock… 250m Row then AMRAP of, 8 Alt Hang DB Snatch (55/35) 8 Ring Rows (feet up) *1min Rest *score each round MOD WOD: 4 Rounds With a 3min clock… 250m Row then AMRAP of, 6 Alt Hang DB Snatch 6 Ring Rows *1min Rest _______________
Don’t forget about our hours this weekend…. SATURDAY 8am Kickboxing 9am WOD 8am-11am Open Gym SUNDAY MONDAY 9:30am WOD *no class cap! 10:30am CF LITE 10:30am Beginners Make-Up Class 9:30-11:30am Open Gym And a BIG shoutout to Nicole and anyone else running the 1/2 marathon
Hey crew! There is NO kickboxing this weekend – FYI! But there is a super FUN partner WOD that you won’t want to miss out on! FRIDAY, SEPT. 8th FOCUS: 7:00 EMOM 1 Deadlift + 2 HPC + 2 Thrusters *you pick the weight! Go ‘by feel’ and use this time to warm up f
PARTNER WOD SATURDAY! This one is fast and furious so be ready to MOVE! FOCUS: 10:00 EMOM 1 Power Clean + 2 Front Squats *use this time with your partner, to work up to your WOD weight!! *yes you will both go EMOM! WOD: 12:00 AMRAP 5 Front Squats (135/95) 15 Plate Hops to 45# plate 2
It’s a PARTNER HERO WOD kinda day! HERO WOD “FOO”: 20:00 AMRAP 7 C2B 77 DU 2 Squat Clean Thruster (170/125) 28 Sit Up **after the clock starts and before you hit the AMRAP, you must also complete 13 bench press – same bar you choose for thruster weight! *one pa
Guess what time of the year it is? It’s that time when we find out who THE FITTEST ON EARTH is!! The CrossFit Games begin TUE.JUL.19th starting with the teens and masters until Thu. The individual and teams start on Fri. So you know what we’ll be doing next weekend?!?
Thanks to all those that came out today and really pushed thru ‘Marianne’. It was a super tough WOD but you guys showed your support and kept going – KUDO’s. *** Don’t forget, if you have been waiting for your chance to become a ‘MOZOMO SUPE
See you guys tomorrow at 9:30am for a FUN partner WOD! Easy peasy for a SAT! FOCUS: Pick a lift you missed this week or spend 15mins on M-O-B-I-L-I-T-Y! PARTNER WOD: In teams of 2, complete each exercise starting at 2 reps and increasing 2 reps each round for 14 mins!