Friday 9/18/15

WOD AMRAP 2:00: Clean & jerks 185/135, Rest 3:00 Minutes, AMRAP 1:45: Clean & jerks 155/105, Rest 3 Minutes, AMRAP 1:30: Clean & jerks 135/95, Rest 3 Minutes, AMRAP 1:15: Clean & jerks 115/80. We will be going to grab french toast after the 6 am wod! Everyone is welcome! Even if you don’t come … Read more

Thursday 9/17/15

WOD For time: 30 Calorie row, 20 Toes to bar, 400 Meter run, 20 Toes to bar, 30 Calorie row. Attention:  First, our 2nd Year Anniversary BBQ will be on Sat. Sept. 26 from 4 p.m. til whenever! And hold your horses folks but Alecio has given us the clear on having Dancing Extraordinaire (aka … Read more

Tuesday 9/15/15

WOD CrossFit Total: 1 Rep max back, 1 Rep max strict press, 1 Rep max deadlift. Athletes will make three attempts at each lift.  The score is the total of all three max lifts added together.

Monday 9/14/15

WOD 10 Minute AMRAP: 10 Sumo deadlift high pulls 115/75, 10 Bar over burpees. Announcements: Congratulations to Zach and Shae on getting married over the weekend and we hope they have a wonderful honeymoon! Also, for those of you are beginners or intermediate members at the box who are interested in competing – the Festivus … Read more

Saturday 9/12/15

WOD 4 Rounds of: 20 Yard sled pull, 30 Yard sandbag carry, 30 Yard sprint. Out and back constitutes 1 round.

Friday 9/11/15

WOD  For Time:2001 m Row or 2001 m Run 1.25 miles,11 Box Jumps 30/ 24,11 Thrusters 125/85,11 Burpee Chest to Bar Pull-ups11 Power Cleans 170 /120,11 HSPUs,11 KB Swings 70/53,11 Toes to Bar,11 Deadlifts 170 / 120,11 Push Jerks 110 / 75,2001 m Row  or 2001 m Run 1.25 miles. Athletes start with a row … Read more