CrossFit Sky

Wednesday

Februrary 1, 2012

 

15 Min AMRAP

15 Wall Balls (20/14)

15 Box Jumps (24/20)

10 Renegades (40/25)

30 Double Unders 

 

Do you really need a caption for this?

Tuesday

January 31, 2012

 

20 min AMRAP 

10 Thrusters (135/95)

10 Burpees

10 Upright Rows w/ kb (70/55)

10 Ring Dips 

 

Today's forecast: Great chance of self efficacy and rising

Monday

January 30, 2012

4 Rounds for time:

6 Power Snatch (115/75)

30 Double Unders

5 Handstand Push Ups

20 Kb swings (55/35)

 

Reminder: There is no longer a 6am on Tue or Thur or 9:30a on Fri.  Also, be sure to train hard and train smart, don't be left on the sidelines...

 

Sunday

January 29, 2012

Open Gym 
2-4 pm

Exciting Crossfit Sky changes starting February 1st...Lower dues, drop-in fees, Crossfit Sky punch card and new class times! Ask one of your trainers for more details.

Class changes starting Feb. 1st: Monday, Wednesday and Friday 6 am classes.  There will NO LONGER will be a 6 am class on Tuesday and Thursday.
Monday - Thursday 9:30 am classes. There will NO LONGER be a 9:30 am on Friday.

All other classes will remain the same! 

Saturday

January 29, 2012

5 rounds for time:

400 m run
25 squats
25 Double-unders
25 kettlebell (55/35)

 

Exciting Crossfit Sky changes starting the week of February 1st...Lower dues, drop-in fees, Crossfit Sky punch card and new class times! Ask one of your trainers for more details.

Class changes starting the week of Feb. 1st: Monday, Wednesday and Friday 6 am classes.  There will NO LONGER will be a 6 am class on Tuesday and Thursday.
Monday - Thursday 9:30 am classes. There will NO LONGER be a 9:30 am on Friday.

All other classes will remain the same! 

Friday

January 27, 2012

2 rounds for time:

10 Burpee Pull-ups
20 Squat Box jumps (24/20)
30 Sumo-deadlift high-pull (95/65)
40 sit-ups
50 m sprint

Exciting Crossfit Sky changes starting February 1st...Lower dues, drop-in fees, Crossfit Sky punch card and new class times! Ask one of your trainers for more details.

Class changes starting Feb. 1st: Monday, Wednesday and Friday 6 am classes.  There will NO LONGER will be a 6 am class on Tuesday and Thursday.
Monday - Thursday 9:30 am classes. There will NO LONGER be a 9:30 am on Friday.

All other classes will remain the same! 

Thursday

January 26, 2012

Strength: Front Squat 3 X 1 at 1.04%

Then...
AMRAP 8 minutes
10 Overhead Squats (115/75)
25 calorie row

Rest 3 minutes

AMRAP 8  minutes
15 ring push-ups
9 ground to overhead (115/75)

Exciting Crossfit Sky changes starting February 1st...Lower dues, drop-in fees, Crossfit Sky punch card and new class times! Ask one of your trainers for more details.

Class changes starting Feb. 1st: Monday, Wednesday and Friday 6 am classes.  There will NO LONGER will be a 6 am class on Tuesday and Thursday.
Monday - Thursday 9:30 am classes. There will NO LONGER be a 9:30 am on Friday.

All other classes will remain the same! 

Wednesday

January 25, 2012

For time:
10 deadlift (315/185)
10 Knees-to-elbow
20 deadlift (225/135)
20 Knees-to-elbow
30 deadlift (135/95)
30 Knees-to-elbow

Exciting Crossfit Sky changes starting February 1st...Lower dues, drop-in fees, Crossfit Sky punch card and new class times! Ask one of your trainers for more details.

Class changes starting Feb. 1st: Monday, Wednesday and Friday 6 am classes.  There will NO LONGER will be a 6 am class on Tuesday and Thursday.
Monday - Thursday 9:30 am classes. There will NO LONGER be a 9:30 am on Friday.

All other classes will remain the same! 

 

Tuesday

January 24, 2012

Strength: Back Squat 10 X 2 at 87%

For time:
400 m Run
18-15-12-9-6-3
Squat Clean (125/85)
Ring Dips

Exciting Crossfit Sky changes starting February 1st...Lower dues, drop-in fees, Crossfit Sky punch card and new class times! Ask one of your trainers for more details.

Class changes starting Feb. 1st: Monday, Wednesday and Friday 6 am classes.  There will NO LONGER will be a 6 am class on Tuesday and Thursday.
Monday - Thursday 9:30 am classes. There will NO LONGER be a 9:30 am on Friday.

All other classes will remain the same! 

Monday

January 23, 2012

First 20 minutes of class Levels Testing.

6 rds. for time:

10 dumbbell thrusters (40/25)
10 burpees
10 walking lunges with plate overhead (45/25)
20 Double-unders