11
JUL
2017

170711

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up Warm Up 4 (squat work/balance) (No Measure) Run 400 Mobility Drills Arm circles Leg kicks Neck Rolls Hip Circles Knees circles Samson Stretch 2 Rounds 10 Wall Squats 10 Pull-ups 10 HR Push-ups 10 GHD Sit-ups1:00...
10
JUL
2017

170710

CrossFit Boiler Room – CrossFit This is on a continuous clock. View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips1:00 Couch 1:00 Saddle 1:00...
07
JUL
2017

170707

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm Up 4 (squat work/balance) (No Measure) Run 400 Mobility Drills Arm circles Leg kicks Neck Rolls Hip Circles Knees circles Samson Stretch 2 Rounds 10 Wall Squats 10 Pull-ups 10 HR Push-ups 10 GHD Sit-ups1:00 Couch...
06
JUL
2017

170706

CrossFit Boiler Room – CrossFit Reminder* T-Shirt/Tank orders will be placed by noon today. View Public Whiteboard Warm-up Warm Up 4 (squat work/balance) (No Measure) Run 400 Mobility Drills Arm circles Leg kicks Neck Rolls Hip Circles Knees circles Samson Stretch 2 Rounds...
05
JUL
2017

170705

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Skill/Strength Work Metcon (No Measure) 10 min EMOM 8 DB...
04
JUL
2017

170704

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up Warm Up 6 (No Measure) DROMS Run 400 2 Rounds Push ups Sit Ups Squats Pull ups Broad Jumps D&B Level 1: 6-8-10 Level 2: 8-10-12 Level 3: 10-12-141:00 Couch 1:00 Fwd Seated Fold 1:00 Bound Angle 1:00 Supine...
03
JUL
2017

170703

CrossFit Boiler Room – CrossFit T-shirt/Tank orders are going in Wednesday. Don’t miss out on the Pre-order price. Reminder* NO EVENING classes tonight. Join us under the orange CFBR tent around 4pm at the V-Plex to watch the HUGE fireworks show. We will have a grill...
01
JUL
2017

170701

CrossFit Boiler Room – CrossFit Reminder* NO EVENING classes on July 3rd. Join us under the orange CFBR tent around 4pm at the V-Plex to watch the HUGE fireworks show. Ask a coach for details. July 4th- We will only be open at 9 & 10am. This will be run like a...
30
JUN
2017

170630

CrossFit Boiler Room – CrossFit Reminder* NO EVENING classes on July 3rd. Join us under the orange CFBR tent around 4pm at the V-Plex to watch the HUGE fireworks show. Ask a coach for details. July 4th- We will only be open at 9 & 10am. This will be run like a...
29
JUN
2017

170629

CrossFit Boiler Room – CrossFit Reminder* NO EVENING classes on July 3rd. Join us under the orange CFBR tent around 4pm at the V-Plex to watch the HUGE fireworks show. Ask a coach for details. July 4th- We will only be open at 9 & 10am. This will be run like a...