11/29/2019

*Only 10am Class Today*

Teams of 2

4 min Wall balls 20/14

4 min Sumo deadlift high pull 75/55

4 min Burpees over the bar

2 min Wall balls 20/14

2 min SDHP 75/55

2 min Burpees over the bar

1 min Wall balls 20/14

1 min SDHP 75/55

1 min Burpees over the bar

-Score is max reps across all-

11/28/2019

Happy Thanksgiving Everyone!

Gym is closed today

ROC SOLID READY BAG DRIVE

We are so excited to share that we will be doing a Roc Solid Ready Bag Drive this holiday season! The Drive will be from Sunday, December 1st to Sunday, December 15th. We ask that you bring in any donated items during that time period to the gym. We will have a designated bin/box for the items! See the attached flyer for items needed. We will also post a pdf document with similar information and have it at the gym as well! Please make sure not to deviate from the list – each Ready Bag includes the specific items and sizes listed. The Ready Bags include items a family might need for their unexpected hospital stay(s) – including toiletries, a blanket, a journal, a tablet and more! Roc Solid hopes to send a message to the families through these Ready Bags that they are not alone! To learn more about the Roc Solid Foundation and their mission to help build hope for kids fighting cancer (they also build playsets for these kids) – please visit www.rocsolidfoundation.org

11/27/2019

Larousse
AMRAP 5
12/9 Cal Row
12 Push Ups

Rest 5 Minutes

AMRAP 5
12/9 Cal Bike
12 DB Box Step Ups @50/35

Rest 5 Minutes

AMRAP 5
12/9 Cal Row
12 DB Snatch @50/35

CrossFit 4 Carmen

A huge thanks to everybody who came out to support CrossFit 4 Carmen.

The event exceeded our expectations!

We are honored and proud to be a part of this wonderful and generous community!

11/26/2019

Strength

15 minutes to find 5RM Bench Press

Conditioning

3 rounds

400m run

15 Toes to bar

10 Burpee Box jump overs 24/20

Cap: 14

11/25/2019

Strength

15 minutes to find heavy clean + hang clean + jerk

-power or squat-

Conditioning

10 minute AMRAP

10 Front Squats 135/95

10 Shoulder to overhead 135/95

10 Chest to bar pull ups

11/22/2019

Teams of 2

10 Rope climbs

20 Devil Press 50s/35s

30 DB Thrusters 50s/35s

40 DB Box Overs 50s/35s and 24/20

30 DB Thrusters 50s/35s

20 Devil Press 50s/35s

10 Rope climbs

Cap: 26

11/21/2019

Strength

15 min to find 1RM Split Jerk

Conditioning

12 min AMRAP

5 Shoulder to overhead 185/125

50 Double Unders

2:00 on 1:00 off