5/30/2017

Shackle Island CrossFit – CrossFit Metcon (AMRAP – Rounds) 10 min EMOM of: 3 Overhead squats @ 65%These are from the rack! Metcon (Time) 3 rounds for time of: 500 m row 10 power snatches...

5/26/2017

Announcements Monday, May 29th, we celebrate Memorial Day! There will only be one class at 9 am! Shackle Island CrossFit – CrossFit Squat cleans (2-2-2-2-2) 5 sets of 2 reps @ 85% Metcon (Time) 3 rounds for time of: 800 m run 20 KBS (53/35) 50 ft Handstand...

5/25/2017

Announcements Monday, May 29th, we celebrate Memorial Day! There will only be one class at 9 am! Shackle Island CrossFit – CrossFit Shoulder Press (1-1-1-1-1) 15 mins to work up to a heavy rep Metcon (AMRAP – Rounds and Reps) 10 min AMRAP of: 10 DB Push...

5/24/2017

Announcements Monday, May 29th, we celebrate Memorial Day! There will only be one class at 9 am! Shackle Island CrossFit – CrossFit Metcon (AMRAP – Rounds) 8 min EMOM of: 10 wallballs + 2 muscle ups/4 Pull upsScale for muscle ups are pull-ups. Both...

5/23/2017

Announcements Monday, May 29th, we celebrate Memorial Day! There will only be one class at 9 am! Shackle Island CrossFit – CrossFit Power snatch + Hang power snatch complex 15 mins to work up to a heavy complexAdd weight only if you have good form. If form is...