Good News Everyone! Warm-Ups & New Classes

by | May 9, 2017 | WOD

Hello CrossFit WatchTowerians!   Here’s Some Exciting News!!   Warm-Up Revitalization!! I have been approached and asked if we can start running warm-ups more like when we first opened.  That being more WOD specific warm-ups opposed to a general everyday warmup....

Tuesday (2017MAY09)

by | May 8, 2017 | WOD

***NO CLASS ON SATURDAY OR SUNDAY (CrossFit Specialty Course: Conjugate Method)*** You Can Sign Up for the Conjugate Course HERE. Gymnastics: Partner Leg Throws Tabata 8mins WOD: 15min AMRAP 5 Strict Pullups 10 Pistols Alt 15 Ball Slams 30/25# Weightlifting: Muscle...

Monday (2017MAY08)

by | May 7, 2017 | WOD

***NO CLASS ON SATURDAY OR SUNDAY (CrossFit Specialty Course: Conjugate Method)*** You Can Sign Up for the Conjugate Course HERE. Strength: 10xEMOM: (Alternating) 5x Tempo Strict TTB (51X1) 3x Tempo Front Squats (51X5)   WOD: Alternating with a Partner… 10...

Saturday (2017MAY06)

by | May 5, 2017 | WOD

-Let’s Retest This One!!   WOD: “Monsters & Midget Max Out” Doubled!! Station #1: 4min AMRAP: 1RM Snatch (Power/Squat/Split) Muscle Ups (Rings) / Pull Ups (Chin) STATION #2: 4min AMRAP: 3RM Bench Press Calorie Row (2 Calories:1 Repetition)...

Friday (2017MAY05)

by | May 4, 2017 | WOD

-Running is hard   Weightlifting: 15mins to Establish Hi Hang Snatch 1RM   WOD: For Time 20 Thrusters 135/95# 400m Run 15 Thrusters 135/95# 200m Run 10 Thrusters 135/95# 100m Run   Weightlifting: Snatch work up to 60%   Clean & Jerk work up to...