Thursday 7/31/14

WOD For Quality and Load: 3 Position Clean and Jerk. Then 6 min EMOM of: 3 reps Squat Clean and 1 Jerk @90-100% of above.  

Wednesday 7/30/14

WOD 4 Rounds for time: 400 Meter run, 50 Double Unders, 1 to 1 work/rest ratio. 5 Burpee penalty every time you break during the Double Unders.

Tuesday 7/29/14

WOD 300 25 Pull ups, 50 Deadlifts 135/95, 50 Push ups, 50 Box jumps, 50 Floor wipers w 135/95, 50 Thrusters 25/15, 25 Pull ups. Dez Bday wod!   One of the coolest things about being a CrossFit Coach is watching people grow and achieve goals, however big or small they may be.  From a … Read more

Monday 7/28/14

WOD Front Squat: 10-10-10-10. Also Tabata Hollow Rocks & Tabata Superman Rocks. Mobility Monday:  Do you have trouble with your front rack position while front squatting or do your wrists feel like they are going to explode? Check out this M Wod video for help!  

Friday 7/25/14

WOD Hero WOD “Randy” For time, 75 Power snatches 75/55. Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Attention:  Remember we will have a shortened schedule on Friday the 25th.  We will only have a 9 am, 4:30, and 5:30 pm Wod!! 

Thursday 7/24/14

WOD For time:Row 3,000 meters,300 double-unders,Run 3 miles. This Wod can be done in teams or as a solo mission. Attention: We will only be having one WOD  @ 10 am!  This Wod is from the CrossFit Games which are going on now, so come in and have some fun!!  Also, on Friday, the 25th, we … Read more

Wednesday 7/23/14

WOD Strict press: 1-1-1-1-1. Then 50 burpee slam balls for time. Attention: Thursday the 24th we will have ONLY one Wod at 10 a.m.!  Also, Friday’s schedule will be posted the night of the 24th and will only be limited Wods as well.

Tuesday 7/22/14

WOD Hero WOD “Bell” 3 Rounds for Time: 21 Deadlifts 185/125, 15 Pull-ups, 9 Front Squats 185/125. Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck … Read more

Monday 7/21/14

WOD Hero WOD “JT” 21-15-9 reps of, Handstand push-ups, Ring Dips, Push-ups. Jeffrey Taylor was one of 16 troops killed when a MH- 47 Chinook helicopter was shot down in Afghanistan on June 28, on a daring daylight mission to reinforce a four-man SEAL reconnaissance squad that had been ambushed in 8,000- foot mountainous terrain. … Read more