1) Overhead Squat
3 x 3 reps (heavy)
2) Complete as many rounds as possible in 12 min of:
6 x Hand stand push ups (sub is 12 push ups)
8 x Pull Ups
10 x box jumps (24/20")
Endurance WOD:
Run & Tri - Off Read more »
Complete for time
10/8 x overhead squats (135/95lbs)
Run 400m
then,
5 rounds:
15/12 x chest to bar pull ups
10 burpees
8/6 shoulder to overhead (135/95lbs)
then,
10/8 x overhead squats (135/95lbs)
Run 400m
(male/female) Read more »
9am - Intro Class: If you have ever wanted to try CrossFit, here is your chance to do it with a group of beginners! No sign up necessary.
10am - We are moving from Compton Park and back to the gym this week. We invite everyone that has been coming to the Park to join Read more »
CrossFit Coming to Fort Polk - Leesville!! by William Albritton
The Fort Polk community received some great new recently - the Defense Department will not be closing any bases anytime soon! While there is no news that could come close to topping that, we do have something else that could be the 2nd best Read more »
1) Power Clean
3 x 3 reps (heaviest possible)
2) 5 rounds for time:
12 thrusters (95l/65lbs)
Run 200m
Endurance WOD:
(Complete 3 hours before or after Performance WOD)
Run: OFF
Tri: Swim - 20 x 25m every 20 seconds (sprints) Read more »
The Next Genesis Experience Course Starts July 8 by William Albritton
We are doing it again...and again...and again...starting new Genesis Experience courses!! Why has their been such a demand for more classes? Read this post from the Genesis Experience website to find out how the program is changing lives.
Next, click here to see an amazing video of
Wear some tall socks today! There are scaled version for the rope climb, pistols and double unders so not being able to do them is no excuse for today!
Mobility Class at 5:30pm, Yoga at 6pm, Endurance Class at 5am (ASH Track) - plenty choices for today!
1) 3 rounds not for time:
2 x rope Read more »
Complete as many rounds as possible in 20 min of:
Run 400m
10 burpees w/ 45/35lb plate
10 toes to bar
10 box jumps (24/20")
Endurance WOD:
(Complete 3 hours before or after Performance WOD)
Run: OFF
Tri: Swim - 4 x 200m with 2 minute recovery (200's all out effort) Read more »
