Sunday 12/23/12 “12 Days of Christmas’

Class will be at 10am ONLY today. Compliments of our friends at CrossFit LBC Conditioning: RX 1 – Snatch (135 / 95) 2 – Muscle Ups 3 – Over the Bar Burpees 4 – Pullups 5 – Toes-2-Bar 6 – HSPU 7 – Back Squats (135 / 95) 8...

Wednesday 12/19/12 “60 Second Time Out”

Strength:  Deadlift   Conditioning:  “60 second time out” 6 Rounds for time (1 min. rest between rounds) 6 HSPU 8 T2B 10 DL 12 Cal Row Remember to check out our Holiday Schedule.  We’ve replaced the 3pm Christmas Eve class with a 9am class.  We...

Thursday 12/6/12 “Kung Fu Sumo”

Strength/Skill: Handstand push-ups Wod: “Kung Fu Sumo” 4 rounds, each timed individually (2 min rest btw rounds) 9 ring dips 12 burpees 15 sdlhp 95/65 400m...