8.1.17

Please see the CrossFit Games week schedule, below. Check back for updated heat times for DeWayne here and on our Facebook page as the event gets closer!
Tuesday-6am, 4, 5:15, 6:30pm ONLY
Wednesday-6am, 4, 5:15, 6:30pm ONLY
Thursday- normal hours (open gym 4pm-7pm)
Friday-normal hours
Saturday-normal hours (open gym 9am-12pm)

Back Squat
5X4 (1-2 sec pause each rep)(60-75%)

Masters/Teen Event: Double Under-Snatch
4 Rds
50 DU
15 DB Snatch (50/35)
*10min Time Cap
-Modify as needed
-May use (75/55) DB if desired (same time cap)
-2 mile penatly run for dropping from above the ankles and not being injured!!!!!

7.31.2017

Please see the CrossFit Games week schedule, below. Check back for updated heat times for DeWayne here and on our Facebook page as the event gets closer!

Monday-normal hours
Tuesday-6am, 4, 5:15, 6:30pm ONLY
Wednesday-6am, 4, 5:15, 6:30pm ONLY
Thursday- normal hours
Friday-normal hours
Saturday-normal hours

For Time:
CrossFit Games Masters Event: Bar Fight
12 clean and jerks (155/105)

2 rounds:
15 toes to bar
12 chest to bar pull ups

12 clean and jerks

7.26.17


Good Luck to Shawn who will be traveling to LA to compete on “Steve Austin’s Broken Skull Ranch”

12mins to establish a 7 Rep Front Squat max from the ground

Then for time:
50/40 Cal AB
20 OHS (135/95)
-Modify As Needed