03.20.13

WOD

3 Rounds 
50x Walking Lunges
20x Supermans
30x Air Squats
20x Box Jumps 24"/20"

"Cardio respiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you're as good as your weakest link."

03.19.13

WOD

12-9-6-3-6-9-12
2 Arm Kettle Bell Cleans 72lbs/44lbs
T2B
PullUps
Push Ups

Remember to take care of those hands and cut your calluses. 

Here is some great Hand Maintenance information to check out. http://cffhhands.blogspot.ca/

 

03.18.13

WOD

4 Rounds 
8x Thruster 135lbs/95lbs
16x Sit Ups
24x Double Unders 

" OCD=Obsessive CrossFit Disorder" 

NEW TIME CHANGE

Today we have started our NEW time change. Hope that this helps out with some of our members, Thanks for the feedback and suggestions. The new times are listed below: 

9:00am-10:00am (Mon,Wed & Fri)​​

​12:00pm-1:00pm (Tues & Thurs)

CrossFit Open 13.2

WOD

10 Min Amrap  
5x Shoulder to Overhead 115lbs/75lbs
10x Deadlifts 115lbs/75lbs
15x Box Jumps 24"/20"

We are so proud of all our athletes that completed the 13.2 workout. Everyone worked hard and conquered 13.2 with great results. Thanks for everyone who came out and supported GasCity CrossFit. 

03.16.13

WOD

4 Rounds
10x Hang Squat Snatch 95lbs/65lbs
5x Chest to Bar PullUps
10x Ball Slams

03.15.13

WOD

18-15-12-9-6-3 
Front Squat
Ring Dips

Tomorrow we have our 16 athletes competing in the Open doing workout 13.2 at 1:30 pm at GasCity CrossFit. Come out and support our athletes and cheer them on. Good Luck!!