2/28/14 Friday

WOD “Open WOD 14.1” Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders, 15 power snatches 75/55. Sorry for more double-unders. Today we will be running the CrossFit Games Open WOD all day!  So get your butt in here and give it a go!  The 5:30 & 6:30 classes tonight … Read more

Thursday 2/27/14

WOD “Annie” 50 Double unders, 50 Sit-ups, 40 Double unders, 40 Sit-ups, 30 Double unders, 30 Sit-ups, 20 Double unders, 20 Sit-ups 10 Double unders, 10 Sit-ups. Attention: Today starts the beginning of the CrossFit Games season! At 6 pm they will announce the first workout and then two of the top men will go … Read more

Tuesday 2/25/14

WOD 4X3+4 3 Strict press followed by 4 push press. Perform 3 strict press and then, with the same weight and without putting the bar down, perform 4 push press. Heaviest load possible. Attention: We will be doing the CrossFit Open Wod’s Friday nights at 5:30 & 6:30 pm for the next 5 weeks.  There … Read more

Monday 2/24/14

WOD “The Chief“ Max rounds in 3 minutes of: 135/95 pound Power cleans, 3 reps, 6 Push-ups, 9 Squats, Rest 1 minute. Repeat for a total of 5 cycles. Levi’s birthday wod. Attention: We will be doing the CrossFit Open Wod’s Friday nights at 5:30 & 6:30 pm for the next 5 weeks.  There will … Read more

Saturday 2/22/14

WOD Teams of 2 complete the following: 50 Ring push-ups, 50 Russian kettle bell swings 70/53, 400 meter team run with kettle bell, 40 Ring push-ups, 40 Russian kettle bell swings 70/53, 400 meter team run with kettle bell, 30 Ring push-ups, 30 Russian kettle bell swings 70/53, 400 meter team run with kettle bell, … Read more

Friday 2/21/14

Hero WOD “BRIAN” 3 Rounds for time: 5 Rope climbs, 25 back squats 185/125. Long socks or pants if you are going up the rope! About Brian Robert Bill Chief Special Warfare Operator (SEAL) Brian Robert Bill was killed on August 6, 2011, participating with his SEAL teammates in a daring nighttime mission in Wardak … Read more

Thursday 2/20/14

WOD 3 “Monkey Swings”, 6 Man Makers 50/35, 9 Handstand Push-ups, 12 Triple Unders, 15 Med Ball Burpee Sit-ups, 20 Sit-ups with Dumbell 50/35, 15 Med Ball Burpee Sit-ups, 12 Triple Unders, 9 Handstand push-ups, 6 Man Makers 50/35, 3 “Monkey swings”. 1 “Monkey Swing” =1 knees to elbow, 1 pull up and 1 bar … Read more

Tuesday 2/18/14

WOD 13.4 7 Minute AMRAP of: 3 Clean & jerks 135/95, 3 Toes to bar, 6 Clean & jerks 135/95, 6 Toes to bar, 9 Clean & Jerks 135/95 9 Toes to bar. Continue to add 3 reps to each movement until time expires.   Our team roster is growing!! We have 9 more days. … Read more