12092015

Announcements

Our Town Christmas WOD and Pot Luck Social Thursday Dec 17th!! SIGN UP!!

Our Town CrossFit – CrossFit

10 Minutes Max (No Measure)

2 Rounds

30 Sec – Swan Dives/Reverse Dives

30 Sec – Dive Bomber Push Ups

30 Sec – Alternating Front Lunges

30 Sec – Alternating Side Lunges

30 Sec – Squats

30 Sec – Burpees

30 Sec – Inch Worm

30 Sec – Duck Walk

30 Sec – High Knees

30 Sec – Walking Front Leg Kicks

Metcon (AMRAP – Rounds and Reps)

3 Partner AMRAP

30 Min AMRAP

Partner 1

300 Meter Run with medicine ball (14/10)

Partner 2

AMRAP while running

10 Box Jumps (24/20)

5 Pull Ups

Partner 3

AMRAP while running

10 Burpees

5 Clean & Jerks (135/95)

Posted in Workouts
January 2016 Tuesday's and Thursday's 5:30pm class bring a friend. Sign up at the box. Thursday's CrossFit kids program.
Crossfit teens! ''...''
Even the greatest was once a beginner. Don't be afraid to take that first step. #startcrossfit
11.4.15 SQUATS!!! ''...''
@CycsNation #assaultairbikemarathon Max keeping up his cardio after a recent hockey injury @AssaultAirBike ''...''
RT @RogueFitness: Watch the women take on the 2015 Reebok @crossfitgames​ tonight on ESPN2 and WatchESPN starting at 8pm EST! ''...''
See you all for turkey burn Monday 4-7. Open gym. #thanksgiving2015 #crossfitlife ''...''
Thank you to all the OTC athletes that stepped out of their comfort zone and took part in their first… ''...''