Sunday 05.02.21

David

"Rapunzel's Tower"

Rx
5 Rounds:
1 Legless Rope Climb
100 Meter Farmers Carry 
200 Meter Run

Kettlebells: 53s/35s

Intermediate
5 Rounds:
1 Rope Climb
100 Meter Farmers Carry 
200 Meter Run

Kettlebells: 53s/35s

Beginner
5 Rounds:
2 Lay-to-Stand Rope Climbs
100 Meter Farmers Carry 
100 Meter Run

Kettlebells: 35s/26s

Continue Reading Sunday 05.02.21

Saturday 05.01.21

Congratulations to May Member of the Month

Carson Roush

"Whirlwind"

Rx
Teams of 2
For Time: (Time Cap: 20 Min.)
75 Burpee Box Jump Overs (24″/20″)
75 Double Dumbbell Snatches (50s/35s)
50 Burpee Box Jump Overs (24″/20″)
50 Double Dumbbell Snatches (50s/35s)
25 Burpee Box Jump Overs (24″/20″)
25 Double Dumbbell Snatches (50s/35s)

Intermediate
Teams of 2
For Time: (Time Cap: 20 Min.)
75 Burpee Box Jump Overs (24″/20″)
75 Double Dumbbell Snatches (35s/20s)
50 Burpee Box Jump Overs (24″/20″)
50 Double Dumbbell Snatches (35s/20s)
25 Burpee Box Jump Overs (24″/20″)
25 Double Dumbbell Snatches (35s/20s)

Beginner
Teams of 2
For Time: (Time Cap: 20 Min.)
40 Burpee Box Step Overs (20″)
40 Double Dumbbell Snatches (25s/15s)
30 Burpee Box Step Overs (20″)
30 Double Dumbbell Snatches (25s/15s)
20 Burpee Box Step Overs (20″)
20 Double Dumbbell Snatches (25s/15s)

CV Bulletin

Happy Birthday

Zach Stooksbury

Continue Reading Saturday 05.01.21

Friday 04.30.21

Daniele

"Championship Ring"

Rx
For Time:
15 Ring Muscle-ups
150 Double Unders
12 Ring Muscle-ups
120 Double Unders
9 Ring Muscle-ups
90 Double Unders

Intermediate
For Time:
9 Ring Muscle-ups
150 Double Unders
7 Ring Muscle-ups
120 Double Unders
5 Ring Muscle-ups
90 Double Unders

Beginner
For Time:
15 Banded Strict Pull-ups
15 Bench Dips
150 Single Unders
12 Banded Strict Pull-ups
12 Bench Dips
120 Single Unders
9 Banded Strict Pull-ups
9 Bench Dips
90 Single Unders

CV Bulletin
Class Schedule effective 05.17.21
5:30am
6:30am
7:30am
12:00pm
3:30pm
4:30pm
5:30pm
6:30pm

Happy Birthday

Joey Smith

Continue Reading Friday 04.30.21

Thursday 04.29.21

Missy

"Malice At The Palace"

Rx
Against a 12-Minute Clock for Max Reps of Each Movement:
1 Minute of Front Squats
1 Minute of Weighted AbMat Sit-ups
2 Minutes of Front Squats
2 Minutes of Weighted AbMat Sit-ups
3 Minutes of Front Squats
3 Minutes of Weighted AbMat Sit-ups

Barbell: 155/105
Dumbbell: 35/20

Intermediate
Against a 12-Minute Clock for Max Reps of Each Movement:
1 Minute of Front Squats
1 Minute of Weighted AbMat Sit-ups
2 Minutes of Front Squats
2 Minutes of Weighted AbMat Sit-ups
3 Minutes of Front Squats
3 Minutes of Weighted AbMat Sit-ups

Barbell: 115/80
Dumbbell: 35/20

Beginner
Against a 12-Minute Clock for Max Reps of Each Movement:
1 Minute of Front Squats
1 Minute of AbMat Sit-ups
2 Minutes of Front Squats
2 Minutes of AbMat Sit-ups
3 Minutes of Front Squats
3 Minutes of AbMat Sit-ups

Barbell: 65/45

CV Bulletin
Today is Bring a Friend Thursday!
All 7 Classes are FREE to friends and family today!
Have a buddy come complete an online waiver and come to class with you!

Continue Reading Thursday 04.29.21

Tuesday 04.27.21

Christin

"Eva"

Rx
5 Rounds:
800 Meter Run
30 Kettlebell Swings (70/53)
30 Pull-ups

Intermediate
5 Rounds:
800 Meter Run
30 Kettlebell Swings (53/35)
20 Pull-ups

Beginner
3 Rounds:
800 Meter Run
15 Kettlebell Swings (35/26)
15 Ring Rows

CV Bulletin

Happy Birthday

Taylor Clemons

Continue Reading Tuesday 04.27.21

Monday 04.26.21

Brandon

"Mortal Kombat"

Rx
On the 4:00 x 5 Rounds:
21/15 Calorie Row
15 Toes to Bar
9 Thrusters (135/95)

Score is the Slowest of 5 Rounds.

Intermediate
On the 4:00 x 5 Rounds:
21/15 Calorie Row
15 Toes to Bar
9 Thrusters (115/80)

Score is the Slowest of 5 Rounds.

Beginner
On the 4:00 x 5 Rounds:
15/9 Calorie Row
12 Hanging Knee Raises
9 Thrusters (65/45)

Score is the Slowest of 5 Rounds.

CV Bulletin
Please check your email in regards to an upcoming class schedule change.

Saturday, May 8:
Open Gym 8:30am – 10:00am

Continue Reading Monday 04.26.21

Sunday 04.25.21

Justin and Stacey

"Madagascar"

Rx
On the 2:00 x 10 Rounds:
50 Double Unders
1 Power Clean

Build in weight across the 10 rounds and finish with a heavy single.

Intermediate
On the 2:00 x 10 Rounds:
50 Double Unders
1 Power Clean

Build in weight across the 10 rounds and finish with a heavy single.

Beginner
On the 2:00 x 10 Rounds:
75 Single Unders
1 Power Clean

Build in weight across the 10 rounds and finish with a heavy single.

Continue Reading Sunday 04.25.21

Saturday 04.24.21

Travis

"Jawbreaker"

Rx
AMRAP 15:
1 Deadlift (275/185)
50 Meter Run
2 Deadlifts (275/185)
100 Meter Run
3 Deadlifts (275/185)
150 Meter Run
4 Deadlifts (275/185)
200 Meter Run

Continue adding (1) Deadlift and (50) Meters to Each Round.

Intermediate
AMRAP 15:
1 Deadlift (185/125)
50 Meter Run
2 Deadlifts (185/125)
100 Meter Run
3 Deadlifts (185/125)
150 Meter Run
4 Deadlifts (185/125)
200 Meter Run

Continue adding (1) Deadlift and (50) Meters to Each Round.

Beginner
AMRAP 15:
1 Deadlift (115/75)
50 Meter Run
2 Deadlifts (115/75)
100 Meter Run
3 Deadlifts (115/75)
150 Meter Run
4 Deadlifts (115/75)
200 Meter Run

Continue adding (1) Deadlift and (50) Meters to Each Round.

CV Bulletin
Blindness, homelessness, addiction, cancer, diabetes — veteran Charles King has had more than his fair share of struggles in his 70 years. But instead of letting that break him, King found the will to survive, and CrossFit has helped him thrive.

Continue Reading Saturday 04.24.21