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WOD For 8 minutes: Odd minutes row 20/15 cals, Even minutes 20 hip extensions. Then for the next 8 minutes: 50 Double-unders, 20 Wall balls 20/14.    

WOD 10 Minute AMRAP: 3 Pull-ups, 3 Hang snatches 115/75, 6 Pull-ups, 6 Hang snatches 115/75, 9 Pull-ups, 9 Hang snatches 115/75. Continue adding 3 reps to each round until time runs out.

WOD 3 Rounds for time: 10 Med ball get-ups 20/14 20 Deadlifts 185/135 30 second L-sit.

WOD Take 10 minutes to workup to a 1 rep max strict press. Then 3 sets of 3 push press.  

WOD For time: 1 Minute handstand hold. 5 Rounds for time: 15 Burpee box-overs 24/20, 15 Kettle bell swings 53/25. 1 Minute handstand hold. Attention: First, we were thinking of implementing an Olympic Lifting Class which would take place at 7:30 p.m. on Wednesday nights of 45 mins to 1 hour.  If this is something … Read more

WOD 4 Rounds of: 1 Set of sprints, 150 Foot sled push 300/225, 1 Set of sprints. Attention:  We are excited for our first CrossFit Kids trial classes tomorrow! If you are bringing your children and have not gotten the letter with the information/waiver attached, please arrive 15 minutes early as your child cannot participate … Read more

WOD 5 Rounds for time: 20 Double-unders, 15 Slam balls 25/20, 10 Power cleans 135/95. Attention:  We just wanted to send a huge Congratulations out to the group completing the Road to Retro Games Health and Fitness Challenge!!! This group did both Paleo and Zone and the slow steady and progress they have made is … Read more

WOD “Fight Gone Bad” Wall balls 24/14, Sumo Deadlift high-pulls 75/55, Box jumps 20, Push press 75/55, Calorie row. It is 3 rounds for reps with a 1 min break between rounds. Attention:  We now have a rough outline of the times of the heats/events for the Retro Games athletes who will be competing this … Read more

WOD With a 13 minute clock Run 1 mile. Then AMRAP: 5 Handstand push-ups, 10 Ring dips, 15 Push-ups. Attention:  First, Alecio and Kyle spent the last three days at the Outlaw Science and Precision Series camp addressing Olympic lifts, gymnastics, sports specific skills, and competition programming. This was provided by Rudy and his Outlaw … Read more