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.

Thursday 04.03.2014

Front Squat
3×5 across
use 10# more then 2/14
then
3 Rounds for time
20 Hand release push ups
40 sit ups
60 Double unders

1653786_10151874691822385_1346235962_n

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