*****     ATTENTION   ATTENTION   ATTENTION     ***** FREE CROSSFIT     FREE CROSSFIT     FREE CROSSFIT CLASS!!! THE COMPOUND WILL CONDUCT OUR SATURDAY OCTOBER 1ST WORKOUT AT MT. TRASHMORE AT 10 AM. THE GYM WILL BE CLOSED. EVERYONE WILL BE AT MT. TRASHMORE. WE WILL MEET ON THE LAKE SIDE OF THE MOUNTAIN BY THE PULL-UP […]

WOD 2 ROUNDS FRONT RACK STEP-UPS  BODY WEIGHT  x  10GHD SIT-UP  x  15ROPE CLIMB  x  3GHD BACK  x  15

WOD A.M.R.A.P  x  20 HANG POWER CLEAN  155/110  x  7RING PUSH-UP  x  7BURPEE  x  15

WOD 3 ROUNDS OVERHEAD SQUAT    BODY WEIGHT  x  5AIR SQUAT  x  30SLAM BALL  30/20  x  10PULL-UP  x  10

WOD A.M.R.A.P  x  12 POWER SNATCH  95/65  x  7ROPE CLIMB  x  1

*****     DARCY BELL MYERS   33 WEEKS UPDATE    *****    My desire to push myself during my workouts is very high and I find myself adding different elements to them as to feel I am getting the most of them.  However, this weekend I have learned that pull ups with a resistance band will be eliminated […]

“Fight Gone Bad!“ Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20″ box (Reps)Push-press, 75 pounds (Reps)Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which […]

WOD DEADLIFT  5  x  5 A.M.R.A.P  x  15 HANDSTAND PUSH-UPS  x  7 STATCH  135/95  x  7 ROW  x  300

WOD BENCH PRESS  3  x  5 4 ROUNDS KETTLEBELL SWING  70/53  x  10 RING DIP  x  10 JUMPING SQUAT  x  10

*****     ATTENTION…ATTENTION…ATTENTION     ***** THE COMPOUND IS PLEASED TO ANNOUNCE THE ADDITION OF A NEW CLASS TIME!!! WE WILL ADD A 9 A.M. CLASS TO OUR MONDAY, TUESDAY, THURSDAY, AND FRIDAY  SCHEDULE. MARK YOUR CALENDERS AND SPREAD THE WORD!!! AND IF YOU VOTED  FOR IT….YOU BETTER BE THERE!!!! 

WOD SQUAT  3  x  5 A.M.R.A.P  x 11 BURPEE  x  9 HANG POWER CLEAN  95/65  x  11

WOD GRACE CLEAN AND JERK  135/95  x  30