8.1.2013

SWOD Bench Press 15 Minutes to find 1-rep Max WOD 25 Minute Cap 21-15-9 HSPU Hang Squat Cleans 115/75 Perform 5 Burpees each time you break up a set of HSPU Run 200 Meters each time you break up a set of Squat Cleans...

7.31.2013

WOD RX 53/35 10-9-8-7-6-5-4-3-2-1 of KB clean & strict press In between rounds complete 5-KB push-ups 10-air squats 15-KB swings Single KB, total reps. Cleans are from the ground on each rep. 25 Minute Time Cap

7.30.2013

“Cardio 7s” WOD 7 Minute AMRAP Burpees 1 Minute Rest 7 Minute AMRAP Wall Balls 20/16 1 Minute Rest 7 Minute AMRAP 17 Situps 200 M Run  

7.29.2013

“2007” 1,000 Meter Row Then 5 Rounds of: 25 Pullups 7 Push Jerks 135/95 (Yesterday they had a 15 Minute cap… There will be no cap tomorrow but let’s see who can make it under the cap!)  
7.29.2013 Coach Dan’s Sunday Spotlight

7.29.2013 Coach Dan’s Sunday Spotlight

Good Afternoon, Big week for CrossFit! The CrossFit Games have been awesome to watch. It is amazing to see how far CrossFit has come over the past 7 years. I believe this is just the beginning. Just a couple of announcements before I go into my focus for this week....