Just a reminder there is no 10am class today. Nutrition seminar will be at 11am in place of the Clean & Jerk seminar. Class will be at 1pm for all those who have yet to do 18.1. Please feel free to come down and cheer or help judge! http://crossfit187.com/todays-schedule/

CrossFit 187 - CrossFit http://crossfit187.com/18-1-2/

We have to change our weekend seminar because Coach Ross is stuck in Vancouver. So this weekend will be our nutrition seminar at 11am, and next weekend will the Clean & Jerk seminar. Sorry for any inconveniences. http://crossfit187.com/seminar-schedule-change/

Please feel free to tag yourselves or others.

CrossFit 187 - CrossFit http://crossfit187.com/18-1/

CrossFit 187 - CrossFit Warm-up Warm-up (No Measure) 2 rounds 50 skips 30s handstand hold 10 DB press Crossover Symmetry if Time & Space Permits Weightlifting A: Push Jerk (Find 1 RM) Metcon B: Metcon (AMRAP - Rounds and Reps) AMRAP 12 30 DU 10 T2B 10 power cleans, 95/135lbs http://crossfit187.com/02222018-2/

Following the completion of the New Year New You challenge, we will be changing the schedule for CrossFit Lite. We will be cancelling the 9:15am class, and changing the evening classes to Monday/Wednesday/Friday at 5pm. This change will take effect March 5th. http://crossfit187.com/crossfit-lite-2/

Our Open Shirts have arrived just in time for Friday. Shirts/Tanks are $25+tax, so $28. Please be prepared to pay for them before taking them home 🙂 http://crossfit187.com/open-shirts/

CrossFit 187 - CrossFit Warm-up Warm-up (No Measure) 2 rounds 200m row 10 box jumps/step ups 10 lunge steps With an empty bar: 2 rounds: 3 hang snatch shurgs 3 hang snatch high pulls 3 hang musle snatch 3 OHS 3 snatch balance 3 high hand squat snatch Weightlifting A: Misfit Snatch Complex (Find a new 1 RM) full snatch, OHS, Hang squat snatch, OHS - build through sets Metcon B: Metcon (Time) 50 C2B pull ups 50 thrusters, 55/75lbs 30/50 calorie rowRemember the Open Starts Thursday - Today is not the day to tear your hands! http://crossfit187.com/02212018-2/

To accommodate the last seminar for the New Years New You Fitness Challenge and The CrossFit Open, we will be cancelling the 10am class Saturday and rescheduling it to 1pm Saturday instead. This is for this Saturday Only. Class will go back to 10am next week. http://crossfit187.com/changes-to-saturdays-schedule/

CrossFit 187 - CrossFit Warm-up Warm-up (No Measure) 2 rounds 15 calorie row 10 GHD sit ups or weighted Good Mornings 6 strict pull ups or 10 ring rows 10 air squats Weightlifting A: Back Squat (Find 5RM) Metcon B: Metcon (Time) 3 rounds 400m row 15 bar facing burpees 30 alternating DB snatches, 35/50lbs http://crossfit187.com/02202018-2/

The CrossFit Open is only 4 days away! Just a reminder we will be doing the workout every Friday.. all day long! We will also be doing the Open workouts Saturdays as well. So even if you do the workout on Friday, please feel free to come down and watch, cheer, or even help judge on Saturdays. So to start off the first week of the Open we will have our first challenge which is: [ 32 more words ] http://crossfit187.com/crossfit-open-2/