WOD Whohoo!!!! ADVENTURE ISLAND is on Deck finally! Come in for Julia and Jones’ Belated B-DAY WOD! It’s a lot of fun, with a little bit of everything and a lot of a pain in the derriere set-up for Alecio:):):) If you haven’t tried it out yet come on in, ask Juice – it’s a … Read more
WOD “GFF” FRAN 21-15-9, Thrusters 95/65, Pull-ups. 8 Minute time Cap. Click HERE for past results. Attention: We are getting our golf numbers up but we need at least 30 committed people who have paid by end of day on Monday to go forward with the tournament so round up your peeps!
WOD AMRAP in 15 Minutes: 20 Sit-ups with dumbbells 35/50, 18/15 Calorie row, 10 Box jumps 34/28.
WOD 3 Rounds for time: 600 Meter run, 30 Dumbbell snatches 50/35, 50 Double-unders. Attention: We are presently collecting money for those of you who signed up for the Golf Tournament on August 12th! Please get your funds ($25) to Alecio by this Saturday!! It will be a great time and a lot of fun!!
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