Announcements

Presidents Day Schedule:
6am canceled
7am canceled
8am CrossFit class
9am CrossFit class

Open 2:30 to 5pm
All evening classes canceled

CrossFIt Windansea – CrossFit

Strength

Incline Bench (4×6)

Metcon (Weight)

elevated OH reverse lunge

3×8(ea leg)

Metcon

Metcon (No Measure)

For Quality:

-5×10 push press(115,95)(135,105)+30 Dubs

*first 3 sets only farmers carry KB 50m

3sets:

30/20 wall balls(arms only)+ 40ft handstand walk

or 20 shulder taps + :30sec hold

*farmers carry 100m between sets

3 sets 10 reps

landmine chest press

February 19, 2019

2/19/2019

Announcements Presidents Day Schedule: 6am canceled 7am canceled 8am CrossFit class 9am CrossFit class Open 2:30 to 5pm All evening classes canceled CrossFIt Windansea – CrossFit […]
February 18, 2019

2/18/2019

CrossFIt Windansea – CrossFit
February 16, 2019

2/16/2019

CrossFIt Windansea – CrossFit Metcon Metcon (Time) PARTNER WOD! YAY! 2 rds: 7min cap partner A: 15 hang power cleans(115,85)Rx+(135,95) Partner B: 15 burpees over bar […]
February 15, 2019

2/15/2019

CrossFIt Windansea – CrossFit Flow Metcon (Weight) 15 mins complete 3 rds: -:45 kb front rack wall sit (53,35) -single arm sled drag 1 lap(ahap) -bike […]