Sunday Football WOD – Aug 25, 2013
As many rounds in possible in 15 minutes of: 5 hang power clean (135/95#) 7 supine ring pull ups 9 box jumps (24/20") WOD Notes: Compare to CFFB WOD 130822. Definition of Supine - The…
Daily WOD – Aug 24, 2013
"Daniel" 50 pull ups 400m run 21 thrusters (95/65#) 800m run 21 thrusters (95/65#) 400m run 50 pull ups WOD Notes: This CrossFit Hero WOD is dedicated to Army Sgt 1st Class Daniel Crabtree, who…
Daily WOD – Aug 23, 2013
Overhead Squat 1 rep max Front Squat 1 rep max Back Squat 1 rep max WOD Notes: Once you begin lifting, the weight can only increase. Use the overhead squat to warm up for the…
September Schedule & Events
Mark your calendars for these important dates in September! Sept 2 - Labor Day! In lieu of regular classes, we will run an open gym from 9:00am - 11:00am. This is a great time to work on your…
Make Up Day – Aug 22, 2013
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Complete for time: 50 box jumps (24/20"), 50 wallballs (20/14# to 10/9'), 50 double unders,…
Daily WOD – Aug 21, 2013
"Randy" Complete for time: 75 power snatches (75/55#) WOD Notes: ”Randy” is a benchmark hero WOD that is designed to be in the sub-ten minute time domain. You should choose a weight that you could…
Daily WOD – Aug 20, 2013
Complete 15-12-9-6-3 reps for time of: front squat (205/135# NTE 65%) toes to bar
Daily WOD – Aug 19, 2013
Take 20 minutes to find your 10 rep max power clean Then AMRAP in 5 minutes strict pull ups WOD Notes: The 10 rep power clean must be touch and go meaning is just taps…
Sunday Football WOD – Aug 18, 2013
Complete 3 rounds, each for time of: 5 bear complexes (135/95#) Sprint 300 yard shuttle (6 x 50y) WOD Notes: The bear complex is a barbell complex consisting of a power clean, front squat, push…
Daily WOD – Aug 17, 2013
Banded Box Back Squat 10x2 Then 1 mile run WOD Notes: Feel free to come in at the 8:00 a.m. barbell club to complete this workout. Community Notes: Happy Birthday Phil and James!!