BLOG & WODS
Wed – 7/02/2014
Registration for the next Kids Session (July 14 - Aug 15) is now open! WOD 3 Hang Cleans + 2 Push Press - 5x1 Heavy but Perfect 3 Rounds for Time...
Tue – 07/01/2014
ANNOUNCEMENTS 4th of July Friday Schedule Open Gym 8:30AM CrossFit Class 10:00AM Waivers Most of you have already filled out the awesome new online...
Mon – 06/30/2014
WOD “Tommy Mac” – Compare to 06/02/2014 2 Rounds for Time (40 min cap): 12 Burpees 12 Thruster (115/75) 12 Burpees 12 Power Snatch (115/75) 12...
Sat – 06/28/2014
WOD In teams of two, onperson working at a time, 24 minute AMRAP: 20 Burpees 40 Kettlebell Swings (24/16kg) 60 Air Squats Extra 3 Pos Clean (hips,...
Fri – 06/27/2014
WOD 10 minute AMRAP: 60 Calorie Row 50 Abmat Situps 40 Wallballs 30 Box Jumps (24/20) 20 Burpees Extra 3 Position Snatch (hips, knees, floor) - 20...
Thur – 06/26/2014
WOD "Lynne" DEMO Five rounds for reps: Max Unbroken body weight bench press Max Unbroken Pull-ups Rest at least 2 minutes between sets. Record total...
Wed – 06/25/2014
WOD Split Jerk - 2x5, 2x3, 2x1 Build Throughout 10 Rounds for Time: 3 Power Snatch (135/95) 100m Sprint Rest Exactly 1 minute between rounds Extra...
Tue – 06/24/2014
WOD 3 Rounds for Time (10 min cap): 15 Toes-to-Bar 15 Hang Power Snatch (95/65) –Rest Exactly 5 minutes– 3 Rounds for Time (10 min cap): 30 Sit-Ups...