BLOG & WODS
Fri – 06/13/2013
WOD "CrossFit Open WOD 12.2" 10 Minute AMRAP: 30 Snatches, 75# / 45# 30 Snatches, 135# / 75# 30 Snatches, 165# / 100# AMRAP Snatches, 210# / 120#...
Thur – 06/12/2014
NO 6PM Mobility or Weightlifting Classes 830AM Mobility is still on. WOD 15 minutes to alternate through skill work for: Pullup/Muscle-Up Handstand...
Wed – 06/11/2014
WOD Teams of two, alternating rounds to complete 6 rounds each (35 min cap): Run 100M 8 Pullups 12 Wallballs (20/12) 20 Double Unders Extra EMOM for...
Tue – 06/10/2014
WOD Shoulder Press - 15 min to find 3RM 10 Minute AMRAP: 10 Alternating Dumbell Snatch (45/25) 100M Run 10 Ring Dips 100M Run Extra Snatch from...
Mon – 06/09/2014
WOD Front Squat - 6x2@80% Rest 2 minutes between sets Rounds of 21-15-9 for time: Deadlifts (225/155) 400m Run Scale load to 60-65% of 1RM...
Sat – 06/07/2014
It came to my attention today that Saturday is National Learn to Row Day. I have no idea why there is such a day, but hey... when in Rome. If you...
Fri – 06/06/2014
Lot's of stuff came in today. We are fully stocked in Decals, Kill Cliff, and SFH Recovery! WOD 1) Pause Clean (at knee) - 15 minutes to find 2RM,...
Thur – 06/05/2014
NO MOBILITY CLASSES THIS THURSDAY WOD 4 Rounds Not for Time: 400m Run 20 Renegade Rows (10 each arm) 500m Row 20 Mountain Climbers (20 each leg)...