Friday, January 31, 2014

Emom 7 Even: 3 Hang Cleans @80% Odd: 5-10 Strict Pullups 12 min amrap 1 Power Clean 105/155** 10 dubs 10 Ab mat Situps 2 Power Clean 105/155 10 dubs 10 Ab mat Situps 3 Power Clean 105/155 10 dubs 10 Ab mat Situps 4 Power Clean 105/155 10 dubs 10 Ab mat Situps..... **or... Continue Reading →

Wednesday, January 29, 2014

Thrusters 5 x 2 12 min amrap 50 dubs/100 15 Thrusters (35/55) 15 GHD At Home WOD: 5 Rounds 50 Dubs/100 (30 jacks if no rope) 20 V-Ups 20 Jumping Squats (below parallel & 6" off ground) 20 Walking Lunge (R=1, L=2)

Wednesday Schedule

We are planning on having our regular class times tomorrow. If anything changes, I'll post it here & on FB. I'll also post a home WOD for those that can't get to the gym. CrossGates is tentatively planning on opening at 2:00pm. Therefore, there will be no childcare before that time.

Class update

Sleet is expected for 8:00 this morning. For the safety of our coaches & members we will cancel the 8:00, 9:00, & 10:00 classes today as well as the already canceled pm classes. We hope to be back to regular schedule tomorrow (Wednesday). Updates will be posted here.

Winter Weather

Due to impending weather following is schedule for tomorrow: All morning classes are still on. NO afternoon classes, 4,5,&6 classes are cancelled for Tuesday. Club is shutting down except front desk crew at noon. We will post any changes to Wednesday classes after we see how weather is Tuesday afternoon.

Blog at

Up ↑