Wednesday – 2/17/16
5 rounds: 50 double unders, 20 T2B, 20 cal row, 20 kb swings (53/35), 20 air squats.
Read moreTuesday – 2/16/16
1. Back Squat, 80/85/90% 2. Press, 5×5. 3. Accessory work or 3 rounds: 75 double unders, 25 wallballs, 5 muscle ups.
Read moreMonday – 2/15/16
1. Clean & Jerk, 1rm or 10×3. 2. 21-15-9 deadlift (225/155), box jumps (24/20), weighted sit-ups (45/25).
Read moreSunday – 2/14/16
Open gym, 8:30-10am.
Read moreSaturday – 2/13/16
* Free “Intro to CrossFit” class today at 11am! 8am & 10am: “Cindy” AMRAP in 20: 5 pull-ups, 10 push-ups, 15 squats. 9am comp. WOD: “Mary” 5 HSPU, 10 pistols,…
Read moreFriday – 2/12/16
7 Rounds: 400m run, 10 lunges, 20 burpees.
Read moreThursday – 2/11/16
Options: make up M/T/W or open gym.
Read moreWednesday – 2/11/16
AMRAP in 3:00/3:00 rest: 10 snatch (95/65), 15/10 cal AB. 10 OHS, 10 T2B. 10 deadlift, 10 box jumps. 10 thrusters, 10 sit-ups.
Read moreFree “Intro to CrossFit” class this Saturday at 11am!
Are you interested in learning more about CrossFit? Let us show you how CrossFit NorthGate can get you into the best shape of your life! This Saturday (2/13) at 11am,…
Read moreTuesday – 2/9/15
Option 1: Back Squat, Pull-ups and Dips, Core. Option 2: “Amanda”, Back Squat, Pull-ups.
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