03.25.2014

WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: Every :30 for 8:00—-DEATH BY: 1.) Strict Pull Ups 2.) Dips/Push Ups WOD: 10:00 100 Partner BURPEES AFAP AMRAP for remainder of time: THRUSTERS! 135/95# The last CrossFit Open workout (14.5) will be announced Thursday at 8pm! We will be watching it live […]

03.18.2014

WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: 2:00 test out / 4:00 Rest 1.) Handstand Push Ups 2.) Strict Pull Ups WOD: 10:00 running clock: 3 Rounds: 10 Hand release Push ups 5 Toes to Bar (T2B) + AMRAP (for remainder of time): 14 Wall Ball 20/14 7 Burpees SKILL […]

03.11.2014

WARM-UP: 5:00 AMRAP 5 DB PRESS 10 BAR ROWS 15 SQUATS STRENGTH: 6 ROUNDS :20ON/:20OFF 1.) HSPU 2.) STRICT PULL UPS WOD: 21-15-9 PULL UPS HAND RELEASE PUSH UPS BOX JUMPS

03.07.2014

WARM-UP: 5 Rounds: 5 Bar Rows 5 OHS 5 Leg Lifts STRENGTH/SKILL: Chest to bar & kipping skill work! WOD: OPEN 14.2 In 3:00 complete: (if completed before time cap, rest) 2 Rounds: 10 OHS 95/65# 10 Chest to Bar Pull Ups In 3:00 complete: 2 Rounds: 12 OHS 12 C2B In 3:00 complete: 2 […]

03.04.2014

WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: 8 Rounds, :15on/:15off 1.) Handstand Push Ups 2.) Strict Pull Ups WOD: 8:00 AMRAP 5 Toes to Bar 5 Chest to Bar 5 Burpee Box Jumps

02.25.2014

The CrossFit Open is upon us!  Those of you NOT doing The Open for serious will be doing The Open workouts on Friday. The 12pm SATURDAY class will be reserved exclusively for those signed up for The Open. Serious Open athletes: Take the prescribed rest days, Mobilize like a mad man (or woman) and be […]