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WOD 5 Rounds for time: 10 Hang cleans @ 155/105, 20 Wall balls 20/14.

WOD Jerk: 1-1-1-1-1. The Jerk !!  

WOD Tabata: Row for calories, Knees to elbows, Hip extensions, Slam balls, 30 second break between rounds. Attention: There are lots of Birthdays that have already gone on and are still to occur towards the end of this month. Happy Birthday to Mari, Celeste, Trish,  Kole, and Bill!!

WOD Every 3 minutes for 15 minutes: 100 Meter sprint, 10 Overhead Squats 185/125, 10 Over the Bar Burpees. Attention: If you will be around this Labor Day weekend and, specifically, will be around for a Wod on Monday,  September 1st, at either 9 or 10 a.m., please put your name on the board so we can … Read more

WOD In teams of 3 or 4 complete the following: 75 Foot sled push, 50 Foot sprint, 75 Foot sled push, 1 Burpee box jump 40 inches, 10 Wall balls 20/14, 1 Burpee box jump 40 inches. Each person will do 4 to 5 rounds.

WOD Come in and work on some gymnastic movements! Rope climbs, Handstand push-ups, Muscle-ups. Then chose one for time: 30 Muscle-ups. 15 Rope climbs, or, 50 Handstand push-ups. 10 Minute time cap on all workouts. Attention:  Because of the weather we will not be going to the Black Ridge Reservoir this Saturday, Aug. 23 🙁 … Read more

WOD Deadlift: 3x3x3x3x3. Great short video on pregnant women and CrossFit!!  

WOD 15 Minute AMRAP: 5 Power Cleans 185/125, 10 Seated box jumps 24/20 30 Double-unders.  

WOD “Fran” 21-15-9: Thrusters 95/65, Pull-ups. The story of “Fran”!!

WOD Time trial: 1000 Meter Row, 5  Minute Rest, 1 Mile Run. Attention:  On Saturday, the 23rd, we are planning on going up to Black Ridge Reservoir for another fun  Wod!  Also, on a more serious note, Shane is heading over-seas to do what he does.  We wish him the best of luck and a … Read more