Friday 052915

CrossFit Pella – CrossFit

WarmupG (No Measure)

Run 400 Before and After

PVC Pass throughs

10 KB swings

10 burpees

10 golfer pick ups

10 Vertical Good mornings

10 air squats

Snatch Balance (Snatch balance 6 x 1 + 2 OHS (start light))

Metcon (AMRAP – Rounds and Reps)


12 Min. AMRAP

25 x Wall Balls

25 x KB Swings (53/36)

25 x Sit-ups


Spend some time on mobility

Summer schedule update


Next week the summer schedule will start.

The 8:30am class will move to 7:00am M-F. There will not be an 8:30am class during the summer.

Childcare will be offerred on M, W, F at the 7am time only.

Children are welcome at other times, but they NEED to stay off the fitness floor at all times and may not have food in the childcare room.

All other classes remain the same: 5:30am, noon and 4:30pm will be offerred M-F and open gym will be offerred on Saturdays.

There is an endurance program posted on the bulletin board as well as some great travel WODs for when  you are on vacation.

Thursday 052815

CrossFit Pella – CrossFit

Warm Up E (No Measure)

2-3 Rounds of:

10 Kettlebell Swings

10 ring rows

10 Burpees

Run 400m/Row 500m

Bench Press (6×8 @ 70% for all)

Metcon (Time)


DL (255/175FB, 225/155RX, 185/135 Sc)

Pull-ups (C2BFB, pull ups RX, ring rows Sc)


2 x 800m run or row