Wednesday 12.13.17

yoga with donna

Yoga with Donna

“Storm Chasin'”

10 rounds for reps of:

30 seconds of pushups

30 second rest

30 second L-sit

30 second rest

 

The workout is scored by using the lowest score achieved, through all ten rounds, for each movement

 

Post scores to comments.


Box News

Join us this Sunday (Dec 17th) at 10am for a free yoga session with Donna. Get ready for a fun holiday-themed yoga class!

 

**SAVE THE DATES**

Saturday, December 16th (10am) – Holiday Extravaganza

Sunday, December 17th (10am) – Yoga with Donna

Tuesday 12.12.17

will

Will

5 sets of 3 sumo deadlifts

2k row

For time:

row 2000m

 

 

Post load and time to comments.


Box News

How the Silent Raffle Works

We will be raffling off 4 wrapped items during our Holiday Extravaganza event. You can earn raffle tickets a number of different ways. And you can use these tickets to enter our raffle. At the end of class we’ll pick one winner per item. If your raffle ticket is chosen you get to unwrap the gift and see what’s inside!

There are 7 ways you can earn raffle tickets:

Complete 1 Event – 1 ticket

Play the Gift Game – 1 ticket

Ugliest sweater – 1 ticket

Win an Event – 1 ticket

Bring a friend – 1 ticket

Wear a holiday-themed article of clothing – 1 ticket

Perform 20 burpees – 1 ticket

 

**SAVE THE DATES**

Saturday, December 16th (10am) – Holiday Extravaganza

Sunday, December 17th (10am) – Yoga with Donna

Monday 12.11.17

decisions

“Adrenaline Junkie”

Complete as many reps as possible in 12 minutes of:

50 alternating dumbbell snatches 50/35lbs

50 push press 45/35lbs

50 jumping pullups

50 front squats

 

 

Post score to comments.


Box News

**SAVE THE DATES**

Saturday, December 16th (10am) – Holiday Extravaganza

Sunday, December 17th (10am) – Yoga with Donna

Saturday 12.9.17

saturday

Saturday class, 2014

“Heels on the Line”

With a partner,

3 rounds for time of:

10 box jumps 30/24″

20 overhead squats 135/95lbs

30 chest to bar pullups

*30 double unders after each exercise

 

 

Post time to comments.


Box News

Congratulations to the Most Dedicated Members of the November Challenge!

Ashley H.  – 29 days

Abby J. – 28 days

Abby L . – 26 days

Keith C. – 24 days

Chris Y. – 22 days

Macky T. – 20 days

 

**SAVE THE DATES**

Holiday Extravaganza – Sat, December 16th 10am – 2pm

Friday 12.8.17

whiteboard

At the whiteboard

4 sets of 10 goodmornings

“Mental Marathon”

Complete as many rounds as possible in 8 minutes of:

120m shuttle run

10 medicine ball situps 20/14lbs

 

 

Post load and score to comments.


Box News

Congratulations to the Most Dedicated Members of the November Challenge!

Ashley H.  – 29 days

Abby J. – 28 days

Abby L . – 26 days

Keith C. – 24 days

Chris Y. – 22 days

Macky T. – 20 days

 

**SAVE THE DATES**

CrossFit 704’s Holiday Extravaganza – Sat, December 16th 10am – 2pm