Category Archives: CrossFit

Happy New year! Rent is Due. Thanks! Warm up # 25 BRADSHAW U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds sufferedContinue reading “WOD Tuesday January 1st”

Yo guys, we are only going to offer 6 am classes on Tuesdays and Thursdays until further notice. That means the only 6 am class this week will be on Thursday, cause I’m not gettin’ out of bed after New Year’s eve if you’re not. Warm up # 23 1. Overhead squat: 5,5,5,5,5 2. Tabata intervals for these 4Continue reading “WOD Monday December 31st”

Warm up of your choice 1. Double unders or single unders: Max reps in 5 minutes 2. 20,15,10,5  reps for time of: Bar muscle ups 115 lb Hang squat snatches    

Warm up: 3 Rounds of: 30 second handstand hold, 5 burpees 1. Strict Press: 1, 1, 1, 1, 1 2. For time: 20, 15, 10, 5 Wallballs Russian Kettlebell swings @ 2 pood 

Warm up #1 1. Front Squats: 3, 3, 3, 3, 3 2. For time: 20, 15, 10, 5 Glute-ham sit-ups Strict pull-ups

Gym hours today: 6am class, 10am class, 11am-1pm open gym, 3pm-4:30 open gym, 4:30pm class. Tuesday the gym will be closed. Merry Christmas to everyone! Warm up #9 You are welcome to wear some Christmas gear today! “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 Bodyweight Power clean xContinue reading “WOD Monday December 24th”

Yoga with Nikki @ 5:30 today “Doomsday” 12 rounds for time of: 210 lb back squat x 12 reps 12 burpees

Warm up #15 1. Handstand push-ups: 3 sets of max reps in 1 minute, rest 3 minutes between each set 2. EMOTM for 15  minutes: Power Snatch Hang Power Snatch Hang Squat Snatch    

Nutrition with Jen @ 5:30 Yoga with Nikki @ 7:00 Hey If you are one of the dozen or so people who are leaving the Havoc family, be sure and bring in an extra name tape so we can put it on our wall. Thanks. Warm up # 13 “Keep it real” For time: 800Continue reading “WOD Wednesday December 19th”

Warm up # 19 1. Bench press: 5,5,5,5,5 2. 4 rounds for time of: 185 lb Deadlift x 15 Pullups x 15