Justin after the Epic Final

Great Job!! LeighAnn
Lost 9lbs & 10 1/4 total inches
Doing CrossFit and 24 day Advocare challenge. Keep up the great work!!

LouAnn and Riley after CFSchertz Epic challenge. Great job !!!

We will be closed Monday 30 May for the Holiday. Enjoy your three day weekend ;)

Wod:
Running grace

Laura after her Epic challenge final. Great Job

Wod:
Deadlift
Burpee pull ups
Kb swings
Run to fence
Amrap 20 min

Wod:
30 box jumps
30 wall ball
30 up downs

Wod:
80-40-20-40-80 squats
40-20-10-20-40 push up
20-10-5-10-20 pull ups

Wod:
30 Clean/jerk
30 snatches
30 OHS

Ladies Night:
Technique: KB-OHS
WOD:
Tabatta
-wallball
-burpees
- run(red light/green light)
- jump rope

Wod: Fight gone bad
Wall ball
Sdhp
Box jumps
Push press
Row

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

WOD
5 rounds
-20 box jumps,
-20 wall balls 20/14,
-20 kettle bell swings 53/35,
-20 walking lunges

WOD: Michael
3rounds
-800 m run(12)
-50 sit ups
-50back extensions

Gym hours
- Mon 6-10 am(Beth trainer) & 4-8 pm(Kelli trainer)
- Tues 8-10(Beth) & 4-8 pm(Kelli) call/email if you have any questions