10/03/16

WE ARE MOVING!!!

It has been an amazing 3 years at our cozy location on 25 mile road in Shelby. The fact is we have simply out grown our space.
So we are MOVING !!!
Our new 9000 location is at 52801 Shelby Rd.
About 1 mile away. At 24 mile and Shelby Road next to ACE Hardware. ALL WODS WILL BE AT THIS NEW LOCATION.
With bigger space comes bigger bills. So we will be raising the rate for all new or rejoining members starting 10/10. The Rates per month will be moving up $20 per month.
This is the LAST chance to lock in your rate forever. This is the BEST time If you are looking to return or have a friend that is looking to join. EVERYONE that is locked into an auto pay prior to 10/10 will keep that rate for the remainder of there contract. No Existing members will have there rates increased.
***We are currently waiting on Certificate of Occupancy from Shelby Twp. Instead of cancelling classes we decided to hold all classes out side in our giant parking lot for the week. We will have access to most of the equipment and still get killer WODs.

10/31/15

11/2 WOD


Front Squat

1 RM

 

 

------------------------

CrossFit Open 12.4 / 13.3

12 min Amrep

150 Wallballs
90 Double unders
10 Muscle Ups

 

10/31/15

10/31 WOD

10/31 WOD
Partner WOD
Holloween Horror
95/65#
1 Works at a time
5- Rope Climbs
50- Front Squats
25- Partner Burpees
4- Rope Climbs
40- Toe 2 Bar
20- Partner Burpees
3- Rope Climbs
30- Thrusters
15- PArtner Burpees
2- Rope Climbs
20- Overhead Squats
10- Partner Burpees
1- Rope Climb
10- L-Sit Strict Pullups
5- Partner Burpees

 

10/31/15

10/30 WOD

10/30 WOD
3 position Power clean - 7 x 3
up to 75%
clean Pulls - 90%
4 x 3
------------------------------
9 min AMRAP
15- Deadlift - 155/105#
30- Double Unders

 

10/31/15

10/29 WOD

10/29 Wod
Bench Press - 6 x 6
Bent Over Row - 3 x 10
........
""" G. Scooter"""
HAPPY BDAY SCOTT
27-21-15-9-15-21-27
200 meter Run
OH Swings - 53/35#

 

10/31/15

10/28 WOD

10/28 WOD
EMOM
Jerk Complex
Push Jerk x 2
Split x1
50% of 1 RM
"""Dee- LITE"""
Happy Bday Dee
4 min Per Rounds - 1 min after each round
4 total Rounds
4- Thruster Pushups
4- Push Press - 95/65
10- Front Rack Lunges

10/31/15

10/27 WOD

10/27 WOD
3 Position Power Snatch - 7 x 3
up to 70%
http://www.catalystathletics.com/.../167/3-Position-Power-Sn.../
Snatch Pulls - 90%
4 x 3
http://www.catalystathletics.com/exercise/97/Snatch-Pull/

Partner WOD

4 Rounds

400 meter run together - team has 1 sandbag
20 Power Snatches - 95/65# Alternating every rep
20 C2B Pullups - only one works at a time

10/31/15

10/26 WOD

10/26 WOD
SWOD
BACK SQUAT
6X6
70%
........
WOD
FIGHT GONE BAD STYLE
1 MIN WORK PER STATION
5 STATIONS
5 ROUNDS
CALORIES ON ROWER/AIRDYNE
WALLBALLS
BOX JUMPS
T2B
BURPEES TO A TARGET
REST

 

10/31/15

10/24 WOD

10/24 WOD


"Pumpkin"
Happy Birthday to my sweet Kayla. I Love you so much
For Time
8 rounds
8- Thrusters 95/65#
8- Ring Dips


Rest 2 min


8 Rounds
10- HSPU
24- double unders

10/31/15

10/22 WOD

10/22 WOD


"KAS"
Happy Birthday Kasie
200 meter run
10 otb burpees
10 power snatches 75/55#
400 meter run
24 otb burpees
24 power snatch
800 meter run
18 otb burpees
18 power snatches

 

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