Friday! Pull up skills!! We will do pull ups till our pull upers are puffy. strict, L, weighted, Kip practice, negatives, bands, chains, rocket packs what ever it takes. Then trainer choice of either, rower, bike, prowler, run, sled 30 sec max output then 3 min recovery “jog” one min full rest x5 DONT FORGET! [...]
Thursday Fight Gone Bad – Tabata Style (1 min rest between movements) A special thanks to all of you who come in and work so hard day after day, you are what makes Crossfit.
Wednesday! Bench Press/Make-Up Day! Here we have Rich and Austin engaged in some manor of handstand torture!
Tuesday! Friday night: The 6:30 class will be canceled so everyone needs to come to the 5:30! At 6:30 we will have our kick off dinner; this one will be potluck style so bring something to share. To sign up to bring something please email Abi at abi@localsgym.com. We will be creating our very own [...]
Sunday! Abi’s Dead lift series workshop! (8am Make-Up Class) James getting pumped up to bench with a no look thumbs up!
Saturday! Make up day! Colin showing us how rest day is done.
Friday! Front Squat max 1-1-1-1-1-1-1 Charles: Locals Gym resident Badass and hes headed to the Crossfit Games next week Give em’ Hell Charles
Thursday! 5×10 Deadlifts at 60-65%, -then- 6 TGU’s 53/35 Right Arm 12 KB Snatches Right 53/35 (repeat Left arm) 3 rounds for time
Wednesday Snatch Day! No Make Ups!!! 200m Backwards running…never a dull moment
Tuesday 20x Wall Ball Shots 20x Pull ups 5 Rounds for time!
