Sat – 10/11/2014

WOD   Barbells for Boobs is an extremely popular foundation in the CrossFit Community benefiting the fight against breast cancer, we haven’t had a chance to organize an official event, but our friends have and you can DONATE! “Helen Meets Grace” In a...

Fri – 10/10/2014

WOD 12 min AMRAP: 12 Sumo Deadlift High-Pulls (75/55) 9 Thrusters 6 Burpees Over the Bar Extra Snatch to max Bench Press to max in 6-8 sets  

Thur – 10/09/2014

Mobility Class at 6PM only this week. WOD MOBILITY 2 min of Glute Smash with lacrosse ball 1 min each of Quad Smash with Barbell 2 sets: 1 min of T-Spine Mobility with Double L-Ball and Partner holding arms METCON 4 Rounds NOT for Time: 14 Renegade Rows (7L/7R) 14...

Wed – 10/07/2014

WOD Push Press – Sets of 4-4-2-2-1 ascend in weight to max, rest as needed For Calories: 5 min Row for Calories -then 9 minute AMRAP of: 200M Run 3 Wall Walks 7 C2B Pullups Record total number of reps (cal, ww, pu). Extra Pre WOD) Front Squat – 2 reps @85%...

Tue – 10/07/2014

WOD 1 Power Clean + 3 Front Squat Sets: 2@60% of PC Max, 1@70%, 1@80%, 1@90%, 1@95@, 1@100%, 1@100% +5lbs If you miss any set, back up 2 loads and complete 3 sets. Rest 90 seconds between sets. AMRAP in 8 min: 2 Rounds of: 50 KB Swings (53/35) 25 Box Jumps (24/20)...

Mon – 11/06/2014

WOD Back Squat – 4×1@90-95% Use Spotters 6 Rounds for Time: 9 Deadlift (165/115) 7 Burpees Over the bar 5 Strict Pullups Rest 1 Minute Extra 1 Power Snatch + 1 OHS, then 5 HSPU Start @ 50% and add 5% every 90 sec until failure on EITHER Power Snatch, OHS,...