Monday 10/31/16


6:00am, 6:00pm


hang squat clean 1-1-1-1


12 Russian KB swings

12 goblet squats

12 weighted lunges

12:00 AMRAP

*must hold KB the entire 36 reps to count round

** a few schedule changes/reminders **

This Thursday, Nov 3 is the first 5:30pm CrossFit class followed by 6:30pm yoga. Thursday evening from now on will be at 5:30pm.

this Saturday Nov 5, 3 0f our athletes are competing in Lansing at CrossFit Shift all day. * There will be no  classes this day.

Beginning saturday November 12, Saturday class will be at 8:30am instead of 8:00am.

Thursday 10/27/16

6:00am, 6:00pm

(reminder: today is the last 6:00pm Thursday class. Next week, November 3, begins the 5:30pm Thursday class time followed by yoga at 6:30pm)

Skill: 6:00 upside down- pike on floor, pike on box, headstand, shoulder taps, partner assisted handstand walks, etc.


Annie Remixed

50-40-30-20-10 of

double unders

wall ball press