31st January 2015, Saturday

Teams Of 3

5 Min AMRAP Back Squat 230#

Then

18 Mins AMRAP

9 KBS 36Kg
7 TTB
21 DU

30th January 2015, Friday

Snatch Balance x 1 x 3

Snatch Pull x 3 x 3

Back Squat x 1 x 3

Abs

29th January 2015, Thursday

Rest Day

28th January 2015, Wednesday

The Silvers CrossFit Program is right round the corner! Be sure to engage those whom are interested and ask em to hop on board today! :)

 

Teams Of 2

10,8,6,4,2 Thruster 140#

AES 100m (12mins Cut)

Then

15,12,9,6,3 WallBall 12Kg + Burpee

(12mins Cut)

27th January 2015, Tuesday

Congrats to all those who just completed their Fundamental Class!

Welcome to the Innervate Family!

  

Snatch + Hang Snatch 70% x 1 x 4

Front Squat x 1 x 3

10 mins AMRAP

2 HSPU

4 Pull Up

12 Squat

26th January 2015, Monday

Team Innervate! There will only be a 6pm class tonight due to Fundamentals

Have you REGISTERED for the CrossFit Open 2015?

Clean & Jerk x 1 x 3

Back Squat x 1 x 3

9,7,5 MU

18,14,10 KBS 36Kg

BES 400m

24th Jan 2015, Saturday

Team Innervate! There will only be a 6pm class on Monday Evening due to Fundamentals

Teams Of 2

6 Mins = 1RM Thruster
Rest 1 Min

12 mins AMRAP
10 KB Thruster 2 x 24Kg
20 DU
Then
8 x 200m (12mins Cut)