Thursday, April 17

For those of you that think CrossFit is “too intense” or “just not something that you think you could do,” think again! If you missed the CrossFit main site post yesterday, check it out here.


Don, all of us here at CrossFit Bane applaud you!!! Keep up the great work!

And…..Hope you had a great birthday!!!


Remember to sign up for classes!!! We added Saturday class times to the sign up as well!!!

Class sign up is here.


First “Girl” WOD here at CrossFit Bane is in the books!!! Nice job everyone!!

We had ZERO cherry pickers!!! (This is a great thing!)


6pm class getting ready to rrrrrruuunnnnnn...
6pm class getting ready to rrrrrruuunnnnnn…




Wednesday, April 16



1000m row at 65% max effort (NOT for time)




Hip openers



EMOM 6 mins

3 ring dips

4 up and back sprints


rest 2 mins


EMOM 6 mins

2 thrusters (135/95)

5 box jumps (30/24)