top of page

Monday March 16th CrossFit WOD

Max Effort is Open during this time. I realize alot of other gyms are closed. Unfortunely, We are not accepting any drop ins during this 2wk time frame for the safety of our members and staff.

  1. There will be changes to the evening class times for the next 2 weeks. I am aware other gyms in the area are closing, but our classes have always been on the smaller size and our gym is big enough to keep the recommended 6ft apart from each so I do feel staying open is best for OUR Community. Of course if anything changes i will keep you posted. One rubber mat is exactly 6ft. So everyone claim a rectangle!

  2. Starting Monday March 16th-28th the class schedule is as follows. Mon 3/16: 5am, 9:30am, 4:30pm & 6:00pm Tues 3/17: 5am, 6am, 9:30am, 4:30pm & 6:00pm Wed 3/18: 5am, 6am, 9:30am, Noon Conditioning Class, 4:30pm & 6:00pm Thurs: 3/19: 5am, 6am, 9:30am, Noon Conditioning Class, 4:30pm & 6:00pm Friday 3/20: 5am, 6am, 9:30am Sat 3/21: 8am, 9am & 10:15am


10 Rounds:

3 Handstand Push-Ups

6 Deadlift (225/155 lb) (185/135)

12 Pull-Ups

24 Double-Unders

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 suffered when insurgents detonated a roadside bomb near his vehicle.

61 views0 comments

Recent Posts

See All

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups

Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans

bottom of page