Blog

STRENGTH: Back squats 5 x 3 CrossFit WOD: amrap 15 min: 8 pull ups RX+ C2B 8 box jumps 24″/20″ RX+ 30″/24″ 12 kb swings... Read More

Check out some pics from Thursday’s “L” sits and little “l” sits … George, Ann and Wayne Meghan (birthday girl) and Laura Mike S and... Read More

VAL DAVE MIKE R RYAN STRENGTH: Bench press 3/3/3/3/3 CrossFit WOD: 21-15-9 Front squats 135#/95# RX+ 155#/115# kb swings 53#/35# RX+ 70#/44# 400 meter run... Read More

STRENGTH: split jerk 5/3/3/3/1/1/1 CrossFit WOD: amrap 15 min: 10 wall ball 20#/14# 20 alt. db snatch 40#/25# (10 each arm) 30 double unders ***... Read More

Great job hitting a 1 RM on front squats Wednesday !!  If you hit a PR, put it on the “August PR’s and Awesomeness” board... Read More

Happy Hump Day everyone!  Today I’d like to address another accessory most CrossFitters use and that is the olympic lifting shoes.  If you don’t have... Read More

Mike Vonnes would like to let you all know about the NCPD POLICE OFFICER MEMORIAL 5K RUN that will be held Monday, August 11th @7... Read More

STRENGTH: EMOTM 10 min 1 clean ** increase the weight every minute or work on form and mechanics of the full clean CrossFit WOD: 21-15-9... Read More

STRENGTH: Split Jerk 7/5/3/3/1/1 CrossFit WOD: “PRIME TIME” (Last posted 11/18/13) AMRAP 12 minutes of:
 3  Pull ups
 3 Power Snatch 115#(75#)
 6  Pull ups... Read More