Calendar Tuesday October 21, 2014

October 2014
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Curious about CrossFit? Come in for a free class.
Questions? Call us at (360) 989-7765.

Today's Class Schedule

  • 5:30am
  • 9:00am
  • 10:00am
  • 3:30pm
  • 4:30pm
  • 5:30pm
  • 6:30pm (+Weightlifting)
  • Sign Up »

Workout of the Day

Partner WOD:

20:00 AMRAP-
"Fran"
21-15-9:
Thrusters, 95/65
Pull-ups

Each partner will complete 1:00 of work followed by 1:00 of rest during the 20:00 time period. At 3,2,1... go, partner 1 has 60 seconds to complete as much of "Fran" as possible. At the 1:00 mark, partner 2 picks up precisely where he/she left off and continues progressing through Fran. At the 2:00 mark, partner 1 continues, and so on. Once one Fran is complete, work immediately begins on the next one. Score is total number of Frans plus any additional reps completed.

101_101614_WEB

Congrats and welcome 101 grads!

*Reminder: If you were unable to come in to train yesterday, find your 1RM squat and bench press today.  Since the next 8 weeks of strength work are based on individual percentages of your one rep maxes, you’ll need current and accurate numbers to make the most of your time in the gym.
Time to get even stronger!

3 Comments

 
Adam

October 21, 2014
7:41 am

Outstanding work to everyone who came in yesterday! So many great efforts and so many strength PRs! Looking forward to many more in the coming months!

cmac

October 21, 2014
9:24 am

Congrats 101ers, welcome all! Hope your time with Bob and Brooks were fun.

Andrea

October 21, 2014
12:58 pm

Yeahhhh 101 grads! My group made huge improvements:)