Schedule Change-Starting July 2, 2013

ATTENTION:
Schedule change starting July 2, 2013
Tuesdays & Thursdays @ 6:30pm will now be an 

Olympic Lifting class, we will no longer be having a regular WOD at this time. All of our other class times will remain the same. If you have any questions please don't hesitate to ask. Thanks everyone and we hope you will enjoy our new class.

06.16.13

YMCA Father's Day River Run

Huge Congrats to all of our GasCity CrossFit Athletes who ran today in the River run. We saw some really really times and a lot of new PB's. Great Job everyone!!! We are so proud of you all. Keep up the great work!

3KM:
Joey Boylan
John Boylan
Steve Comstock
Shana Comstock
**All the GasCity CF Kiddies

 5 KM:
Robin Riddle      22.41 1st Place 
Amy Sanders      24.05
Jayne Halladay   31.05

 10 KM:
Amber Farrer     56.13
Camile Clark     1:00:18
Jason Farrer      56.47

Happy Father's Day!

06.15.13

Warm Up (Tag)  
3x Situps
3x Push ups
3x Air Squats

WOD  
Team WOD         
20x Burpees (Every team member must complete before moving on to the next exercise)
10x Sledge Hammer (Team member will rotate through and complete ten of each while other members do airsquats)
100m Prowler Push with Weight
100m tire Flip-Each member has to participate. 
300m Tire Carry-Each member must be help carry the tire, if there is a member not able to help they must carry a 20lb Wall Ball the 300m.

06.14.13

Warm Up (3 Min)
Skipping

WOD  
Chipper       
30 Cal Row
30 Overhead Walking Lunges 45/35
30 Back Extensions
30 Ring PushUps
30 Sit Ups
30 Box Jumps Overs 20/24
30 Wall Balls 20-11ft/14-10ft
30 Jumping Squats
30 Supine Pull Ups
30 Kettle Bell Thrusters 35/26
30 Double Unders

06.13.13

Warm Up (3 Rounds)
10x Ball Slams
Bear Crawl

WOD  
21-18-15-12-9-6-3       
Push Press 45/75
SDHP 45/75 

06.12.13

Warm Up (3 Rounds)
25 Double Unders or 75 singles
15 Mountain Climbers

WOD 
4 Rounds        
4x Hang Power Clean 215/115
10x Toes to Bar
100m Run