12/30/2016

Announcements Monday, January 2nd, no 5:00 am class! Shackle Island CrossFit – CrossFit Squat Snatch 50%-3 60%-3 65%-3 70%-3 75%-3 80%-3The three squat snatches should be touch and go. No dropping of the barbell between reps. (AMRAP – Rounds) Double death...

12/29/2016

Announcements Friday, December 30th, NO 5:30 PM class!! Monday, January 2nd, no morning classes! Afternoon schedule to be determined. Shackle Island CrossFit – CrossFit Handstand push-ups (Time) 50 Handstand push ups for timeScale- box handstand push-ups or pike...

12/28/2016

Announcements Friday, December 30th, NO 5:30 PM class!! Monday, January 2nd, no morning classes! Afternoon schedule to be determined. Shackle Island CrossFit – CrossFit Warm-up 3 Rounds for quality of: 10 KB deadlifts 10 scorpions 10 iron crosses Then grab a...

Shackle Island Crossfit 12 Days of Christmas

Shackle Island CrossFit – CrossFit Metcon (Time) 12 Days of Christmas Shackle Island style: 1 Snatch (95/65) 2 jumping squats 3 hang power cleans (95/65) 4 pistols- alternating legs 5 thrusters (95/65) 6 Toes to bar 7 Wall balls (20/14) 8 KBS (1.5/1.0) 9 Push...

12/22/2016

Shackle Island CrossFit – CrossFit Snatch Complex Find 1 Rep Max Of: Below-The-Knee Hang Snatch then Above-the-Knee Hang Snatch then Full Snatch20 minutes to work up to a heavy complex Metcon (Time) 3 rounds for time of: 400 m row 15 pull-ups 3 rope...