04.29.13

WOD
 
15 min Amrap  
5 Thrusters 95/135
10 K2E
15 Push Ups

04.27.13

WOD
 
3 Rounds  
400m run
15 Sumo Deadlifts 65lbs/95lbs
10 OHS 65lbs/95lbs

"Awesome job to all our Athletes who ran in the Medicine Hat Rattler Race today. It was a windy day, but they kicked butt. We are so proud of everyone who raced!! Love seeing the GasCity CrossFit Colors girls. Great Job Everyone!!!!"

04.26.13

WOD
 
CHIPPER  
500m Row
25 Ball Slams 25-30lbs
25 Sledge Hammer each arm
25 Jumping Squats
100m Sprint with 60-80lb Kettle Bell 
10 Prowler Pushes
25 Back Extensions
25 Ring PushUps
100m Sprint with 60-80lb Kettle Bell 
25 Hell Wheels
25 Walking Lunges
100m Sprint with 60-80lb Kettle Bell 
25 Situps  

"Good Luck to all our Athletes running in the Rattler Race tomorrow, kick butt" 

04.25.13

WOD
 
21-15-9
Ring dips
Toes to Bar
Burpees
L Sit Hold (21 sec, 15 sec and 9 sec)

04.24.13

WOD
 
One Rep Max 
Front Squat

30-20-10 
Wall Balls 
Box Jumps 

T-Shirt Pre Order:

Hey there, we have set a deadline for the Shirt/Tank pre-order. You have to order and pay for your shirts by Wednesday, May 1, 2013. The total cost for the shirts will be $25.00.

You will have the choice of:

Women> Tank- Pink or Black?
                T-shirt-Black
Men>       Tank-Black
                T-shirt-Black or Green?

Please make sure you have chosen the correct size. The shirt size is the same as the previous shirts we orderd. Please talk to Kaine, Joey, Steve or Britteny before or after class to confirm your order and pay for the shirt. Thanks everyone!! 

04.23.13

WOD
 
5 Rounds
50 Double Unders  (150 Singles)
25 Kettle Bell Swings 35/53
10 Push Press 65/95 

04.22.13

WOD
 
3 Rounds
5 Pull Ups
10 PushUps
15 Squats
2 Bear Complex

Jumping the weight......