(208) 316-3171Email Us2346 Eldridge Avenue, Twin Falls, Idaho 83301

Month: February 2019

Thursday February 28th

“Blood Shot”
5 RFT
20 KBS 53/35
20 Sit Ups
20 Wall balls 20/14

Stamina WOD (6:00 – 7:30pm; scalable for all members and Open participants!)
Three rounds of:
AMRAP10: 
50 – DU’s
40 – Air Squats
30 – DB lunges (reverse, 1 rep/leg; 35/25#)
20 – Box Jumps (24/20″)
10 – Devil presses (35/25#)
then go straight into finding a 3 rep max (lift varies) in 5 minutes 

– The three lifts you will do are – Squat Snatch, Power Clean & Deadlift
– Pickup where you left off in the AMRAP (e.g. if you did 1 round plus 15 box jumps in the first round, start your 16th box jump on the second round and continue on).
– Score is total rounds and reps completed of the AMRAP portion of the rounds, plus highest 3 rep max on each lift.  

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Saturday February 23rd

Great work 19.1 participants!! We are excited to see what the next 4 weeks hold for you.

“GEORGIA”
AMRAP 30
Teams of 2 
50 CTB Pull-Ups
200 Double-Unders
20 Power Cleans
20 Front Squats
20 Jerks
Rx Barbell – 205/145

Obstacle Course Race (OCR) Training (6:45am – 8:00am; open to all members and drop-ins):
Partner WOD for time.  Both partners working at the same time completing the following below:
100 Air squats
100 Lunges (walking; 1rep/leg)
100 Sit-ups
100 DU’s
100 KBS (53/35#)
100 Box Jumps (24/20″)
100 Pull-ups
100 DB Thrusters (25/20#)
100 Push-ups
100 DB Snatch (40/30#)
* Every 2 minutes on the 2 minutes partners do burpees.  Burpee amount is determined by total time; the first minute value used.  For example, when the clock turns 12 minutes, each partner does 2 burpees.  When the clock turns 14 minutes, each partner does 4 burpees…etc.   

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Thursday February 21st

ANNOUNCEMENT DAY FOR THE 2019 CROSSFIT OPENS. SIGN UP HERE

DON’T FORGET THERE WILL BE NO CLASS ON FRIDAY FROM 5:30-7:30PM

“Crop Top”
5 Rounds:
21 Wallballs (20/14)
200m Farmers Carry (53’s/35’s)
9 Strict Handstand Push-ups
Modification for strict handstand push-ups will be Dumbbell strict press at 53/35

Stamina WOD (6:00pm – 7:30pm; scalable and modifiable for all athletes/members!; Open participants welcome to attend and scale as desired):
21 – C&J (115/80#) & Box Jumps (20/20″ – women jump from a 25# plate)
15 – C&J (135/95#) & Box Jumps (24/20″)
9 – C&J (155/115#) & Box Jumps (30/24″)
2k Row
21 – Deadlift (185/135#) & Pull-ups
15 – Deadlift (225/155#) & C2B
9 – Deadlift (275/205#) & MU’s (bar)
5k Bike



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Wednesday February 20th

TOMORROW IS ANNOUNCEMENT DAY FOR THE 2019 CROSSFIT OPENS. SIGN UP HERE

THERE WILL NOT BE A 5:30 AND 6:30 CLASS ON FRIDAYS. WE WILL BE HOSTING THE OPENS DURING THAT TIME.

“SOLE CYCLE”
3 x AMRAP 5:00’s, resting 5:00 between:
“Sole Cycle” Part #1
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (155/105)
27/21 Calorie Assault Bike
Rest 5:00
“Sole Cycle” Part #2
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (135/95)
27/21 Calorie Assault Bike
Rest 5:00
“Sole Cycle” Part #3
AMRAP 5:00
15 Barbell-Facing Burpees
21 Power Cleans (115/80)
27/21 Calorie Assault Bike

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Tuesday February 19th

Sign up for the 2019 CrossFit Opens! It is a great community event. Will we not have class on Friday night from 5:30-7:30 as we will be hosting the Opens during that time. Sign up HERE

“DOUBLE BUBBLE”
AMRAP 15:
25 Double-Unders, 5 Power Snatches (115/80)
25 Double-Unders, 3 Bar Muscle-Ups

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