03.25.2014

WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: Every :30 for 8:00—-DEATH BY: 1.) Strict Pull Ups 2.) Dips/Push Ups WOD: 10:00 100 Partner BURPEES AFAP AMRAP for remainder of time: THRUSTERS! 135/95# The last CrossFit Open workout (14.5) will be announced Thursday at 8pm! We will be watching it live […]

03.18.2014

WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: 2:00 test out / 4:00 Rest 1.) Handstand Push Ups 2.) Strict Pull Ups WOD: 10:00 running clock: 3 Rounds: 10 Hand release Push ups 5 Toes to Bar (T2B) + AMRAP (for remainder of time): 14 Wall Ball 20/14 7 Burpees SKILL […]

03.11.2014

WARM-UP: 5:00 AMRAP 5 DB PRESS 10 BAR ROWS 15 SQUATS STRENGTH: 6 ROUNDS :20ON/:20OFF 1.) HSPU 2.) STRICT PULL UPS WOD: 21-15-9 PULL UPS HAND RELEASE PUSH UPS BOX JUMPS

02.25.2014

The CrossFit Open is upon us!  Those of you NOT doing The Open for serious will be doing The Open workouts on Friday. The 12pm SATURDAY class will be reserved exclusively for those signed up for The Open. Serious Open athletes: Take the prescribed rest days, Mobilize like a mad man (or woman) and be […]

01.03.2014

Mark your calendars!!! Tuesday January 14th at 7:15pm, we will be having an all gym meeting!!!We will be discussing setting SMART goals for this year, and other gym related topics!!! DON’TMISS IT!!! [slideshow] WARM-UP: 3 Rounds: Cindy + OHS 5 Pulls Ups 10 Push Ups 15 Squats 7 OHS (Overhead Squats) w/ empty bar STRENGTH: […]

08.13.2013 [tuesday]

Skills & Drills: Banded Squats 1×10 :05 pause at bottom Snatch Skill Transfer OLY: Snatch 6×2 @ 60% WOD: AMRAP in 10:00 25m Overhead walking Lunge 50m Sprint REST 5:00 AMRAP in 5:00 5 Pull ups (strict) 10 Push ups Clear your calendars on September 14th! We will be having a MOBILITY CLINIC from 12-2. […]