WOD 12-9-6-3 reps of Deadlift 185/135, Box Jumps 30/24, Toes to bar      

WOD “Helen” 3 rounds for time. 400 meter run. 21 kettle bell swings 53/35. 12 pull-ups. Happy Birthday to Ian!  When i asked Ian what he wanted to do for his birthday wod he said, “sleep in and not come to CrossFit.”

WOD Lynda’s Birthday WOD! Odd minutes 10 wall balls 20/14. Even minutes 15 wall ball sit-ups 20/14. 10 minute running clock. After 10 minutes add 2 reps to each movement until you can’t continue. ATTENTION We will be holding our first nutrition seminar tonight, October 11 at 6:30 pm. This is a great opportunity to … Read more

WOD Skill. Split Jerk. Then set 1 rep max split jerk. 3-3-2-2-1-1-1-1.   ATTENTION We will be holding our first nutrition seminar this Friday, October 11 at 6:30 pm. This is a great opportunity to get familiar with the principles that we will be incorporating into our nutrition challenge in January.  You don’t want to … Read more

WOD Two rounds for time. 21 Knees to elbow. 21 Kettle bell swings 53/35. 21 Ring rows. 2 Rope climbs. 21 Box jumps 20 inch. 21 Hip extensions. 150 Feet walking lunges. 15 min time cap. Long socks or pants advised if climbing the ropes.   Happy Birthday Lynda! You are awesome and we love … Read more

WOD 1ooo meter row. 50 Dead lifts @ 135/95. 1 Mile run. For time.

WOD For time. Thrusters 10-8-6-4-2 @ 95/65. 20 push-ups between each round. Just want to say thanks to Randi for coming and teaching the yoga class on Saturday! Great job to all who came! Feel free to give us feed back on what you thought.

WOD The O Course. Athletes will have 4 attempts to complete the course.  Your score will be your slowest and fastest time added together.

WOD 12 Min Amrap. 5 Pullups. 10 Hang cleans 115/85. 15 Air squats. Attention We are planning on having our first Nutrition Seminar either Friday the 11th @ 6:30pm or Saturday the 12th @ 10am after the 9am wod.  Let us know which time works best for you guys over the next couple days.  We … Read more

WOD 7 Rounds for time. 30 seconds max calorie row. 30 seconds max V-ups. 1 min break Score is total number of calories rowed plus total number of V-ups.