Month: July 2017

WOD 4 rounds for reps: Amrap in 4 minutes: 5 push-ups, 5 air squats, 5 burpees 3 minute rest

WOD Teams of 2: 10-9-8-7-6-5-4-3-2-1 Squat Clean (135/95) 100 Meter Run. One person works. The other rests. Attention: Just a reminder that there will only be 1 wod at 9am. Have a happy July 24th!

WOD Bring Sally Up With Kettlebells 53/35. Teams of 2 For time: 88 Kettlebell Snatches, 88 Calories Row, 88 Russian Kettlebell Swings, 88 Calories Ski or Assault bike, 88 Kettlebell Clean & Jerks. Rx Weight 53/25.

WOD “GFF” “Jerry” 1 Mile Run, 2000 Meter Row, 1 Mile Run. Click HERE for past results. It will be the bottom picture. Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by … Read more

WOD Hip Thrusters 10-10-8-8-8, Chest to bar banded pull ups, 4 Sets of max reps. Attention: On Monday it will be a holiday schedule with only 1 wod at 9am.

WOD 4 Rounds for time: 400 Meter carry. Pick something heavy up and carry it.  Athletes may not carry the same object twice.  Kettlebells, Sandbags, Loaded bars, Dumbbells, Wallballs, Boxes, or anything else you can think of.  it should be heavy or challenging. Attention: Our First Annual CrossFit Helo Golf Tournament will be on Saturday, … Read more

WOD AMRAP in 8 Minutes: 5 Clean & Jerks, 5 Front Squats. (Body weight on the bar) Attention: Ben will be teaching the Jerk in the 7:30 p.m. class :):) 

WOD For time: 50 Box jumps 30/24, 50 Kettlebell swings 70/53, 50 Knees to elbow, 50 Wall balls 30/20, 50 Burpees. 22 Minute cap. Main site wod. Mobility wod monday! Getting into better positions during wall balls.  Click HERE for balls to chin!!

WOD For time Teams of 3: “Elizabeth” 21-15-9 Cleans 135/95 & ring dips, “Fran” 21-15-9 Thrusters 95/65 & pull-ups, “Isabel” 30 Snatch 135/95, “Grace” 30 Clean & jerks 135/95, “Diane” 21-15-9 Deadlifts 225/155 & handstand push-ups. “Karen” 150 Wall balls 20/14. 30 Minute Cap! Stef’s birthday wod! Attention: Preston will be teaching the 8 a.m. … Read more

WOD EMOM for 30 Minutes: 1 Snatch squat or power. Attention:  The Winners of the Challenge are as follows and their pictures are below: 1st place Men – Daniel S. = $100. 1st place Women – Kim W. = $100. 2nd place Men – Brian M. = $60. 2nd place Women – Missy T = … Read more