6.1.2016

SWOD 1 Minute of work 3o seconds rest 6 Total Rounds 15 Wall balls (20/14) 30 Double Unders 2 minute Rest WOD 3 Rounds – 15 Minute Cap 15 – Shoulder 2 Overhead (135/95) 15 – Box Jumps (24/20) 15 – V-ups 10:30 METCON Class 5 Rounds at each...

5.31.2016

SWOD Back Squats (Deload Week) 5 @ 40% 5 @ 50% 5 @ 60% WOD 14 Minute AHAP Complex = 1 Squat Clean 2 Front Squats Ladder Starting weight 95/65 Men go up 20# Women go up 10# *If you get stuck at a weight stay at that weight for the remainder of the WOD and see how far...

5.30.2016 Memorial Day Murph

*Class times tomorrow start at 7 AM. You may come in and start Murph anytime between 7 and 10 AM. We will keep a few running clocks for you to go off of.* Memorial Day Murph 1 Mile Run 100 Pullups 200 Pushups 300 Air Squats 1 Mile Run *Wear a 20# vest if you have...

Coach Dan’s Sunday Spotlight 5.29.2016

Happy Memorial Day Weekend, Memorial Day has taken on new meaning since starting CrossFit. Memorial Day has always been a special day for me. As many of you may or may not know my background, I was in the Army and deployed a few years back. Not only that I had amazing...

5.28.2016

WOD 2(3) Person WOD 100 (150) Barbell Rollouts 100 (150) Double KB Squat Cleans 44/26 100 (150) OH Walking Lunges 45/25 100 (150) Plate Burpees 45/25 100 (150) Plate Situps 45/25 *Pacer = 20 Meter Farmer Carries