Crossfitindynorth’s Blog

Today’s Class Schedule:
7 am, 9 am On-Ramp, 10 am (NO CHILDCARE) , 430 pm, 530 pm Kids, 630 pm WOD + On-Ramp, 730 pm

2-2-1-1-1 Shoulder Press

Complete as many rounds as possible in 8 min of:
8 Wallball shots, 20#/14#
8 Pull-ups

post press load and rounds completed to comments

ALL MORNING CLASSES ARE CANCELED.  I HAVE THE FLU!  FIRST CLASS WILL BE AT 1 PM TODAY.  I APOLOGIZE FOR THE INCONVENIENCE.

2-2-1-1-1 Back squat

“Tabata Intervals”
8 rounds of 20 sec on, 10 sec off of:
Burpees
Box Jumps, 24″/20″
Squats

post load from back squat and total reps from tabata to comments

We had a great Team WOD yesterday!  Thanks to all who came out.  We have a handful of sweatshirts remaining.  Please be sure to get to the gym early if you need a specific size!

Sunday’s class schedule:
9 am Open Gym
1 pm Open Gym

REST DAY

HOODIES ARE IN AND MOVING FAST!

Saturday’s class schedule:
9 am On-Ramp Class
-Bring a friend and introduce them to World-Class Fitness!
10 am Team WOD

The 1 pm class has been canceled today. Sweatshirts will be in either this evening or by tomorrow morning.

Complete 2 rounds for time of:
400 m run
95#/65# Overhead squats, 15 reps
400 m run
15 Toes-to-bar

post time to comments

Please note that the 1 pm classes today and tomorrow have been cancelled.

Complete 5 rounds for time of:
155#/105# Hang clean, 7 reps
7 Chest-To-Bar Pull-ups

core work: 40 hip ext, 40 windshield wipers

post time to comments

8 x 3 Shoulder press at 70% 1RM
- rest 1 min between sets

Complete 3 rounds for time of:
40 Double unders
30 Push-ups (hands release from ground)
20 Wallball shots, 20#/14#

post load used on press and metcon time to comments