***HALLOWEEN COSTUME & WOD THIS SATURDAY, OCT.30TH*** GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE***CROSSFIT BINGO HAPPENING NOW!***BEGINNER’S CLASS STARTS MONDAY, NOV.1ST!*** “ALICE IN WONDERLAND” For Time 3-6-9-12-15 • CtB Pullups 30-24-18-12-6 • Wallballs (20/14) 200m Run PREHAB ACCESSORY 5 Sets For Quality 5 Jefferson Curls 5 Cossack Squats ea/s 5 Petersen Stepups ea/s...Read More
ASSES DEADLIFT OR 8, 5, 3, 1 Building ASSES N&C ENDURANCE OR Tabata Alternating for 8 minutes • Doubleunders • Abmat Situps Alternate movements each interval EXTRA CREDIT Durability Training 30 sec Dual KB Front Rack March AMRAP Plank Rest 2:00 x 4Read More
***LADIES WINE NIGHT THIS FRIDAY, OCTOBER 22ND @ 6PM AT THE MCKINZIE’S HOUSE*** GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE***CROSSFIT BINGO STARTS MONDAY OCT. 25TH!*** PULL UPS 15 minutes Build to a Heavy 5 WtD Pullups “DESSERT TRAY” 18 minutes — In Partners 16 Deadlifts (225/155) 12 CtB Pullups 40ft Synch. Bear Crawl...Read More
***LADIES WINE NIGHT THIS FRIDAY, OCTOBER 22ND @ 6PM AT THE MCKINZIE’S HOUSE*** GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE***CROSSFIT BINGO STARTS MONDAY OCT. 25TH!*** “BLAST RADIUS” 4 Rounds 20 Thrusters (45/35) 15 Bodybuilders 10 Toes to Bar CORE ACCESSORY 4 Sets For Quality 10 Lying Leg Raises 10 Stomach Vacuums 3 sec...Read More
***LADIES WINE NIGHT THIS FRIDAY, OCTOBER 22ND @ 6PM AT THE MCKINZIE’S HOUSE*** GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE***CROSSFIT BINGO STARTS MONDAY OCT. 25TH!*** RING DIPS 15 minutes 5 x 3 WtD Ring Dips Rest as needed “ON THE SET” 20 min AMRAP 24 Russian KbS (70/53) 12 Ring Dips 400m...Read More
***LADIES WINE NIGHT THIS FRIDAY, OCTOBER 22ND @ 6PM AT THE MCKINZIE’S HOUSE*** GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE***CROSSFIT BINGO STARTS MONDAY OCT. 25TH!*** “TIRE IRON” For Quality 10 Front Rack Lunge (115/85) 8 Barbell Rows 3 Broad Jumps 1:30 Rest x 6 CORE ACCESSORY 3-4 Rounds 30 sec Hollow Rocks...Read More
***LADIES WINE NIGHT THIS FRIDAY, OCTOBER 22ND @ 6PM AT THE MCKINZIE’S HOUSE*** GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE*** DEADLIFT 15 minutes 4 x 3 Building Rest as needed “SMART & FINAL” 12 min AMRAP 1-2-3-4-5… • Clean & Jerk (135/95) 25 Doubleunders STRONGMAN Strongman Accumulate 400m Farmers Carry heavyRead More
***LADIES WINE NIGHT THIS FRIDAY, OCTOBER 22ND @ 6PM AT THE MCKINZIE’S HOUSE*** GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE*** HOODIE ORDERS GO IN TODAY @ 9AM!*** “SUEZ CANAL” For Total Working Time On a Running Clock 2k Row at 10:00 4 Rounds 16 Wallballs (20/14) 8 Burpee Pullups ACESSORRY 3-4 Rounds...Read More
