Jon Snow

Friday Feb 1 2019

The gym closes at 12:30pm today! We will be getting the whole place set up from 12:30pm until we're ready to roll. 
If you'd like to help out in the afternoon, just show up anytime from 12:30-3pm and we will put you to work!

The gym is closed all weekend while we host our annual CrossFit competition, The Ice Bowl, presented by Aurora BayCare Sports Medicine. 

The first workout starts at 9am sharp Saturday and again on Sunday!
We have Individuals competing today, M/F Teams competing tomorrow!
Spectating is free so come check it out!
1.) For Time:
Run 800m/Row 1000m/Bike 1.5 miles (You pick!)
20 Wallballs 20/14lb
30 Overhead Squats 45/35lb Barbell
20 Wallballs
40 Overhead Squats
20 Wallballs
50 Overhead Squats
Run 800m/Row 1000m/Bike 1.5 miles
*2.) EMOM 10
Odd=3 Strict Muscle Ups
Even=3 Strict Deficit HSPU 45/25lb plate
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Seev πŸ‹πŸ½β€β™€οΈ113d

Can we do all 3??? πŸƒπŸ½β€β™€οΈπŸš΄πŸ½β€β™€οΈπŸš£πŸ½β€β™€οΈ

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Justin Peterson113d

Sure, if you want!

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Troy Foley113d

And some ski erg? β›·

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Megan Vogel113d

Running when it’s - outside.... you’re crazy girl!!!

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Troy Foley113d

This workout looks like a real bastard.

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Ran both times. Sub backsquats
Over 30, under 40, rowed
Good luck IceBowlers
24:10 #14 WB #15 OHS/FS ROW
Both rows. PVC for last 30 squats.
21:31 rx (row)
22:12 . rowed
19:01 **
Row then Bike. 10# WB - baby toss. FS. midline circuit. Shoulder exercises.
Mobility in preparation for the Ice Bowl!
23:56 row
& IceBowl set up.
18:13 row then bike
17:37 row
Swam 1300 yds