Thursday, July 6, 2017


So now you have seen a chain link chandelier.

Saturday will be the last class.  Afterward we'll have a potluck so that we can all hang out just a bit longer.  There will be a grill, you can bing some meat and a side dish to share.

Prices for most equipment is on the board, reserve your favorites and pick them up Saturday.

Linda (Three Bars of Death)

10,9,8,7...1 reps of
Deadlift at 1 1/2 BW
Bench Press at 1 BW
Squat clean at 3/4 BW

For most people the squat clean will be the most challenging part, but the cumulative effect of all the heavy weights will take a toll.  So make sure you don't bite off more than you can chew.  There will be a cut-off so pick weights that won't slow you down too much.

You may share bars for thi WOD. If classes are very large, we may substitute Floor Press or push-ups for the Bench Press.

Wednesday, July 5, 2017



For time:
13 squat snatches, 115/75 lb.
Then, 10 rounds of:
7/10 pull-ups
100-meter row
Then, 13 squat cleans, 115/75 lb.

Scale with power snatches and power cleans.  Keep this one under 20 minutes.

Tuesday, July 4, 2017



5 rounds for time of:
15-ft. rope climbs, 3 ascents
10 toes-to-bars
21 overhead walking lunge steps, 45-lb. plate
Row 500/400 meters

Sunday, July 2, 2017


Sad news. This is the last week for TwinFreaks CrossFit. It's been a great run. Several of you have been with this gym for seven or more years!

CrossFit brings out the best in people. I've been privileged to see you dig deep inside to find that you can do more than you think. All those times you said, "I can't do it", but surprised yourself by doing it anyway. I've been proud to watch you cheer each other on, even while you are struggling to finish your own workout. I've been amazed over and over again to see how your determination and practice brings such improvement.  I hope you all keep challenging yourself!

One class Tuesday at 9 am for the holiday. Normal schedule otherwise.  Regular members won't be charged for this week as a parting gift and others are welcome to drop in for the usual $20.  Put your name up for some kettlebells, floor mats, or other equipment and you'll be taking them home after this Saturday's 9 am class.

Back Squat

Complete as many rounds as possible in 10 minutes of:
40/25-lb. dumbbell deadlifts, 9 reps
6 burpees
40/25-lb. dumbbell power cleans, 3 reps

Thursday, June 29, 2017


Regular schedule on Monday
9am only on the 4th

Bench Press 1-1-1-1-1
Each attempt should be heavier than the last

Tabata squats with a 45 pound plate

Wednesday, June 28, 2017


L Pull-ups

Front Squat 1-1-1-1-1

3 rounds for time of:
15-cal. row
12 power snatches, 95/75 lb.
9 burpees

Tuesday, June 27, 2017


10 minutes to work on your gymnastics skills: skin the cat, levers, press to handstand, etc

Complete as many rounds as possible in 20 minutes of:
10 L pull-ups*
10 handstand push-ups
20 hip extensions

Sub strict pull-ups and 30 seconds hanging tuck or L hold