Announcements

Friday 10/12/2018
There will be only be morning Classes and 4:30 pm Class.
From 5:30 till 7PM open gym only.
OPEN GYM from 2:30 to 4:15 will be canceled.

CrossFIt Windansea – CrossFit

Zeus (Time)

3 Rounds for time of:

30 Wall-Ball Shots, 20#

30 Sumo-Deadlift High Pulls, 75#

30 Box Jumps, 20″

30 Push Press, 75#

30 Calorie Row

30 Push-ups

10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
14# med ball women, 55lbs barbell SDHP, Push press



October 11, 2018

10/11/2018

Announcements Friday 10/12/2018 There will be only be morning Classes and 4:30 pm Class. From 5:30 till 7PM open gym only. OPEN GYM from 2:30 to […]
October 10, 2018

10/10/2018

CrossFIt Windansea – CrossFit Weightlifting Snatch Balance (5×2) Last 3 sets should be your heaviest weight and stay at that weight Hang Snatch (5×2) all same […]
October 9, 2018

10/9/2018

CrossFIt Windansea – CrossFit Strength Front Squat (4×2) GO Heavy all same weight Metcon Metcon (AMRAP – Rounds and Reps) 12 min amrap: 35 Du’s 12 […]
October 8, 2018

10/8/2018

CrossFIt Windansea – CrossFit Metcon Metcon (Time) Partner Workout: Complete for time: 2k row (collectively) 50 cal bike(collectively) -then- Alley Sled walks and Carries partner A= […]