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CrossFit WOD 05.13.21

WODrun 600mrow 750m21 burpee box jump overs, 24/20run 400mrow 500m15 burpee box jump oversrun 200mrow 250m9 burpee box jump overs AWOD30 Russian twists

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CrossFit WOD 05.06.21

WOD3 x 6 minute rounds, clock does not stop between roundsrun 800m20 back squats, 115/75 (from rack)max reps box jumps, 30/24 AWODtabata L-sit/plank hold mash

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CrossFit WOD 04.21.21

WOD: MIRACLE MILE (see 04.23.19)run 400m25 KB swings, 55/40200m farmer’s carry, 45/30200m waiter’s carry, 45/3025 box jumps, 24/20100m sprint100m walking lunges100m sprint100m walking lunges5 burpees400m

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Saturday at The Bar

CROSSFIT 8:30 AM WHITEHURST HERITAGE FARMS RETURNS TODAY: 9:30 AM Farmer Mike will have pastured meats, eggs and fresh juices available for sale.  

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CrossFit WOD 03.22.21

WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly)21 thrusters, 95/6521 pull upsrun 800m30 KB swings, 55/4030 pull ups50 DU’s50 sit ups400m run30 box

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CrossFit WOD 03.19.21

CF GAMES OPEN WOD 21.2 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box

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CrossFit WOD 03.17.21

WODrow 500m21 shoulder press, 95/6515 deadlifts9 front squats3 bar facing burpeesrow 500m21 push press, 95/6515 deadlifts9 front squats3 bar facing burpeesrow 500m21 push jerk, 95/6515

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CrossFit WOD 03.16.21

SPRING BREAK SCHEDULE: CLASSES AT 6 AND 7 AM, 5 AND 6 PM STRENGTHOH squats 10 x 2 WOD20-18-16-14-12-10-8-6-4-2alt DB snatch, 45/302-4-6-8-10-12-14-16-18-20walking lunges AWODfor time,9

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CrossFit WOD 03.11.21

WODmax reps in 1 minute at 6 stations, no rest between stationstoes to bargoblet squats, 55/40DU’sKB SDHPpush upsslam ball, 30/30rest 2 minutes, repeat AWODtabata handstand

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CrossFit WOD 03.09.21

WOD (see 03.10.20)AMRAP in 15 minutes1 lateral burpee5 deadlifts, 225/15510 box jumps, 24/2015 wall ball shots, 20/14increase lateral burpee rep by 1 each round AWODtabata

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CrossFit WOD 03.08.21

STRENGTHEMOM for 8 minutespause front squat + front squat WOD10-8-6-4-2single arm DB hang clean and jerk, 50/35ring dips AWOD20 GHD hip extensions and GHD sit

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CrossFit WOD 03.04.21

WOD2 rounds10 handstand push ups10 pistols10 knees to elbows50 walking lunges10 hand stand push ups10 pistols10 knees to elbows50 single-leg jump rope AWODtabata superman/wall sit

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Saturday at The Bar

9-10:30 AM FARMER’S MARKET Fresh pasta, ravioli, lasagna and Italian sauces from Della Casa Pasta Fresh vegetables, pastured meats and fresh squeezed juices from Whitehurst

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Saturday at The Bar

FARMERS MARKET 8:30-10:30 AM Homemade fresh pasta, ravioli, lasagna and Italian sauces from Della Casa Pasta Farm fresh veggies, pastured meats, and fresh squeezed juices

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Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

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