Way to finish the year ;)

Rachel and Valerie working out together ;)

Valerie doing KB swings with Rachel

45lb bar for DT wod :)

Congrats to LuAnn this week she accomplished her first double under and 45lb bar(DT wod)

Ladies Night WOD
Dirty Dozen :)

Reminder Ladies Night tonight at 6:30pm

Gym will be closed 28 Dec and reopen 29 Dec

We will be closing today at 9am and reopen Monday 27 Dec.
Merry Christmas. Be safe and enjoy your time with your family. 

Ladies WOD: 6:30pm tonight 
12 Days of CrossFit

Gym will be closed till 5pm if you have any questions please call the office or cell phone: 566-0734/863-ufit

We will be closing the gym today Friday 17 Dec at 5:30pm please call cell phone if you have any questions

Wod is running grace

LADIES NIGHT WOD:
AMRAP 20 min
05 push-ups
10 burpees
15 sit-ups
20 j jacks

:). Murph

Deadlift
Sdhp
Clean
Pushpress
F squats
B squats
50 box jumps

Ladies night
3 rounds
800m run
15 sumos
15 push presses

25 ring push up
25 p push up
25 ball push up
25 pull ups
3 rounds

5 round
30 sec kb snatch right
30 sec kb snatch left
30 sec box jump
30 sec double kb squat
30 sec hops over bench side to side
30 sec pull ups
30 sec dips
Power jumps
Burpees
Jump rope speed
1 min rest between sets

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Gym times for tomorrow
3 Dec 2010
4:30am -6:00am
8:00am - 12:00pm
4:00pm - 8:00pm

Gym will be closed 12-4 pm today. Please call if you have any questions

Ladies Night tonight @ 6:30pm :)