For time:
1000 M run
30 Box jumps
1000 M run
30 Box Jumps
1000 M run
Wednesday 04.08.2014
“Bear Complex”
5 Rounds not for time:
7 repetitions of the sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press
* Rest as needed
Rob Orlando 200# Bear Complex
Tuesday 04.08.2014
Back squat
5- 5- 5
then
4 Rounds for time
20 KB Walking lunge steps 53/36#
10 Ring dips
Monday 04.07.2014
5 Power Snatch
EMOMx 10 min
then
3 Rounds for time
15 Wall ball 20/14#
15 Burpees
The new evening schedule begins today. Please sign up for classes on the website or from your phone. The link for the Mobile app is http://crossfitgantry.zenplanner.com. Weeknight classes will be limited to 14 people. Priority will go to people who have signed up in advance. If you need a new password to log in with, you can click the forgot password link on the sign in page, or let us know and we will email you a temporary password. Thank you in advance for your cooperation.
Sunday 04.06.2014
Rest Day
Open Floor 11-1
Tomorrow begins the new Evening Schedule Monday – Thursday. 5:30, 6:30 and 7:30 pm. Tuesday and Thursday nights we will have class at 8:30. Friday night will remain the same at 6 and 7 pm. Please refer to the Schedule page on the website.
Saturday 04.05.2014
TEAM SATURDAYS ARE BACK!
In Teams of 3 Complete the following:
150 Wall Balls 20/14#
100 Pull ups
100 Burpees
100 KB Swings 24/16k
200 Meter overhead walking lunge 45/25#
1800 Meter Run Relay
One person works at a time.
Friday 04.04.2014
Push jerk
5-5-3-3-3-1-1-1-1-1
Thursday 04.03.2014
Wednesday 04.02.2014
On a 7 minute running clock
Row 1000 meters
with remaining time complete max reps power cleans 95/65#
rest 5 minutes
On a 7 minute running clock
Row 1000 meters
with remaining time max reps push press 95/65#
Score is reps of cleans and push press