7/31/2017

Announcements There is 9 am class every day!!! Thanks Gavin! Shackle Island CrossFit – CrossFit Power cleans 5 sets of 3 @ 80%Does not have to be TnG Metcon (AMRAP – Rounds and Reps) 7 min ascending ladder of: 1 power clean (155/105), 30 DU’s 2 power...

7/28/2017

Shackle Island CrossFit – CrossFit Power Snatch 15 minutes to work on a heavy rep. Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP of: 8 power cleans (165/115) 8...

7/27/2017

Shackle Island CrossFit – CrossFit Push Jerk to Split Jerk Push Jerk to Split Jerk15 minutes to work on this complex. You perform a push jerk and then a split jerk without dropping the bar. From the rack! Metcon (Time) 4 rounds for time of: 12 push-ups 14 goblet...

7/25/2017

Shackle Island CrossFit – CrossFit Bench Press 60%-5 65%-5 70%-4 75%-4 80%-3 85%-2 Metcon (AMRAP – Rounds and Reps) 15 min AMRAP of: 10 Deadlifts (135/95) 10 bar facing burpees 35 DU’sRX+ DL...

7/21/2017

Announcements No 9 AM classes this Friday, July 14th or next week Monday through Friday, July 17-21, unless announced on our page! Thanks! Shackle Island CrossFit –...