Sat July 2nd WOD

Good Morning, ** YOGAWOD Workshop July 30th 10am-Noon, then followed up with Paleo BBQ/Potluck**  Sign Up Sheet will be posted in the GYM Today or sign up on the website.  This is for Members AND Non Members alike.  All the details can be found on the website. Warm Up then 15 min AMRAP 250m Sprint…

Thurs WOD June 30th

Good Morning Iconz, I am pleased to announce a date for our long awaited Workshop YOGA/MOBILITY FOR CROSSFITTERS and other POWER ATHLETES scheduled for Saturday JULY 30TH and presented by our own Yogini Valarie. This will be for members and NON members alike so please spread the word as space is limited.  Yoga and Mobility…

Tuesday June 28th WOD

Iconz, today is crazy CF Football Day! Warm Up……Real Good then 10,000 lbs Lift 10,000 lbs as fast as possible using only one rep of the following: 1 Squat 1 Press 1 Deadlift *You can use any weight on the lifts and it can be done in any amount of rounds. You can only do…

Wed June 22nd WOD

Good Morning Iconz,

Stay tuned as I will Announce our challenge winners!

Warm Up

then

Regional WOD 6 – 20 minute time CAP

For Time:

Row 20 Calories

30 burpees,

40 2-Arm Dumbbell Ground 2 Overhead (45/35)

50 Toes 2 Bar

100ft Overhead Walking Lunge (45/25)

100ft Sprint

Sat June 18th WOD

Good Morning Iconz,

We officially end our Challenge Today!!!!!  BODY FAT TESTING is from 9am-Noon. Please bring your results in On Monday so that i can record as I will be announcing the winner on Wednesday.

Warm Up

**Skills Day**

Box Jumps

Double Unders

Monday June 13th WOD

Good Morning Iconz, Our paleo challenge will officially be OVER this coming Saturday.  Please sign up for the body fat testing by Wednesday if you have not already.  Even if you have fallen off, or if you missed the first testing opportunity. Stick with Paleo.  it works!

Warm UP then

21-15-9

thrusters 125/85

Push Ups