/20 Dec 2016/0 Comments TUESDAY Holidays will be posted by tomorrow. STRENGTH: Clean pull + power clean + squat clean 1 + 1 + 1 x 5 Increase the weight... Read More
/19 Dec 2016/0 Comments MONDAY I hope you all had a great weekend!! Let’s get the week started with a chipper. STRENGTH: Back squats 5 x 3 CrossFit WOD: 50/40... Read More
/18 Dec 2016/0 Comments SUNDAY Let’s get Sunday started with a group warmup. Be on time please!! GROUP WARM UP: 10 minutes “Deck of cards” CrossFit WOD: amrap 20 min:... Read More
/17 Dec 2016/0 Comments SATURDAY CrossFit WOD: 4 rds: Rd 1: 4 min clock: 500 meter row. In time remaining max burpee box jumps 24″/20″ Rx+ 30″/24″ Rest 2 min... Read More
/16 Dec 2016/0 Comments FRIDAY STRENGTH: hang power clean 1/1/1/1/1 CrossFit WOD: AMRAP 15 min: 15 wall balls 20#/10′; 14#/9′ RX+ 10′ target 12 deadlifts 135#/95# RX+ 155#/115# 9 hang... Read More
/15 Dec 2016/0 Comments THURSDAY If anyone is interested in apparel, I do have some extra t shirts and a few hoodies. Check them out in front. They are in... Read More
/14 Dec 2016/0 Comments WEDNESDAY STRENGTH: Pause back squats 5 x 2 *** 3 second pause at the bottom CrossFit WOD: 50 double unders 50 ab mat sit ups 250... Read More
/13 Dec 2016/0 Comments TUESDAY STRENGTH: Push press + push jerk 1 + 1 x 5 CrossFit WOD: 10-9-8-7-6-5-4-3-2-1 push jerk 115#/75# RX+ 135#/95# K2E kb swings 53#/35# RX+ 70#/44#... Read More
/11 Dec 2016/0 Comments MONDAY What a great time Saturday night at our holiday party!! I’m glad you all had a great time hanging out with each other outside of... Read More
/11 Dec 2016/0 Comments SUNDAY CrossFit WOD: 10 rds: 250 meter row 10 pull ups RX+ C2B 20 double unders LEVEL 1: 10 rds: 100 meter row 5 ring rows... Read More
