Announcements

4th of July Schedule:
7/4- CLOSED
7/5- Morning Classes Cancelled. All evening classes open. Open Gym TBD.

CrossFIt Windansea – CrossFit

Metcon

Metcon (Weight)

EMOMx12

1: Run 2nd pole and back (old 200m)

2: 12 T2B

3: 15 Wallballs (20/14)
Rx+ 15 T2B

Metcon

Metcon (Weight)

EMOMx12

1: 15/12 cal row

2: 4 Bar Muscle Up

3: 12 Front Squats (95/65)
Rx+ (135/95)

L1: 7 ring rows 7 box dips

L2: 6 jumping Bar MU

L3: 4 single leg BMU

June 28, 2017

06/28/2017

Announcements 4th of July Schedule: 7/4- CLOSED 7/5- Morning Classes Cancelled. All evening classes open. Open Gym TBD. CrossFIt Windansea – CrossFit Metcon Metcon (Weight) EMOMx12 […]
June 27, 2017

06/27/2017

CrossFIt Windansea – CrossFit Metcon Push Press (3 Rep Max) Metcon Metcon (2 Rounds for reps) Amrapx5 400m Run 15 Burpee Over Bar Max Power Clean […]
June 26, 2017

06/26/2017

CrossFIt Windansea – CrossFit Strength Overhead Squat (5×5) Metcon (Weight) 6rft: -3 Squat Snatch (115/75) (RX+ 135/95) -6 Strict Pull ups -15 Russian Swings (70,53)(RX+ 80,70) […]
June 24, 2017

06/24/2017

CrossFIt Windansea – CrossFit Metcon Metcon (Time) BEACH WOD: 5rft: Run 30 Tire Toe Taps 16 Russian Swings 30 Air Squats 16 Crab Toe Touch