12/1/2016

Announcements 9:00 AM class moved to noon Friday, December 2nd! NO TEAM WOD Saturday, December 3rd! Shackle Island CrossFit – CrossFit Weighted planks (Weight) Weighted planks 5 rounds 1 minute each increase weight every round Rest 60 seconds in between Metcon...

11/30/2016

Announcements 9:00 AM class moved to noon Friday, December 2nd! NO TEAM WOD Saturday, December 3rd! Shackle Island CrossFit – CrossFit Squat snatches 65%-5 70%-5 75%-4 80%-3 85%-2 90%-1 Metcon (AMRAP – Rounds and Reps) 10 min AMRAP of: 6 HSPU’s 8...

11/29/2016

Announcements 9:00 AM class moved to noon Friday, December 2nd! NO TEAM WOD Saturday, December 3rd! Shackle Island CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 20 min AMRAP of: 5 Clean and jerks (135/95) 10 toes to bar rest 30 secondsRx+ (185/135)...

11/28/2016

Announcements 9:00 AM class moved to noon Friday, December 2nd! NO TEAM WOD Saturday, December 3rd! Shackle Island CrossFit – CrossFit Deadlifts (5-4-3-2-1) 65%-5 75%-4 80%-3 85%-2 90%-1 Metcon (Time) 4 rounds for time of: 100 ft OH walking lunges (45/25) 400 m...