Saturday 10/31/15

WOD Zombies v. Humans: 800 Meter run, 30 Box jumps 24/20, 30 Burpees, 30 Pull-ups, 400 Meter run. Attention:  There are more details to come regarding the wod tomorrow – come with costumes on or face a scary penalty! okay… just come the penalty is kinda scary …  it only has to do with burpees … Read more

Friday 10/30/15

WOD For time: 10 Thrusters 135/95, 20 Clean and Jerks 135/95, 10 Thrusters 135/95. Icon Athlete workout. Remember:  Saturday is Costume Halloween Wods!!! Come and have some fun on Halloween – as you may have heard, there is a scary penalty for all who come without a costume:)

Thursday 10/29/15

WOD 5 Rounds for reps: 1 Minute calorie row, 1 Minute Russian kettlebell swings 53/35, 1 Minute slam balls 25/20, 1 Minute rest.

Tuesday 10/27/15

WOD 12 Minute AMRAP: 10 Handstand push-ups, 12 Knees to elbow, 14 Sumo dead-lift high-pull 75/55. Attention:  First, Ben will be teaching the jerk in the Oly Class.  Second, we are going to participate in the CrossFit liftoff! It consists of two max-effort lifts which are a 1 rep max snatch and a clean and … Read more

Monday 10/26/15

WOD ROW: 1000 Meters, 750 Meters, 500 Meters. 3-4 Minutes rest between sets. Attention:  Halloween Costume Wods on Saturday, the 31st! Come in costume or face a scary penalty:) Mobility WOD Monday. Breaking down proper row technique.  Click HERE.

Friday 10/23/15

WOD AMRAP for 20 Minutes: 3 Power cleans 185/135, 3 Front squats 185/135, 3 Jerks 185/135. Attention: Halloween Costume Wods on Saturday, the 31st! Yep, we are excited and hope to some great costumes! No costume you ask, well there will be a penalty of scary nature tbd on Halloween:) 

Thursday 10/22/15

WOD For time: 400 Meter run, 10 Unbroken Double-unders, 20 Unbroken double-unders, 30 Unbroken double-unders, 40 Unbroken double-unders, 50 Unbroken double-unders, 40 unbroken double-unders, 30 Unbroken double-unders, 20 Unbroken double-unders, 10 Unbroken double-unders, 400 Meter run. 14 Minute Cap.