Monday: WOD: “CEO” 3 Squat Cleans, 4 HSPU, 5 Pullups As many rounds possible is 3 minutes, then 1 min rest 5 cyles, record max reps Tuesday: WOD: “Swole Sisters” Odd Couple : Deadlifts/L-Sits then, 3R4T: 2 – 15′ Rope climbs Sled Push 250m Row Wednesday: WOD: “Hey Mike…hey Mike…..” 3 OHS, 6 STOH, 9 […]
April 25 – April 30, 2016 Read More »
Monday: WOD: “Big Brown Bear” 1 Bear Complex EMOM (115/75) Burpee Pullup AMRAP in 10 minutes Rest 3 minutes AMRAP in 3 minutes Double Unders Tuesday: WOD: “Shoulder Complex” Strength: Power Cleans EMOM 12 min then 5 Shoulder Press 10 Push Press 15 Power Jerk Men’s 95# / Women’s 65# …For Time.. Wednesday: WOD: “Don’t
April 18 – April 23, 2016 Read More »
We will be closed on Saturday April 16, 2016 at both locations to allow our CrossFit Family to attend the funeral for Dennis Henneke. Thank you for your understanding!!! We will resume normal hours on Monday April 18th. Molly & Jason
Saturday April 16, 2016 Read More »
Monday: WOD: Odd Couple Strength Back or Front Squats then 25 Push Ups 400M Run 3R4T Tuesday: WOD: “Poker Face” 20 HSPU Buy In, kippin ok 12 Box Jumps: Men’s 24″ / Women’s 20″ 12 KBS: Men’s 50# / Women’s 35# 6 Lunges each leg 12 Min AMRAP Wednesday: WOD: “CHIEF” 3 Power Cleans (135/95)
April 11 – April 16, 2016 Read More »
Monday: WOD: 30-20-10 reps for time of : Wall Balls/SDLP (75/55) Box Jumps/Push Press (75/55) Tuesday: WOD: “Marco” 3R4T: 21 Pullups 15 HSPU 9 Thrusters (135/95) Wednesday: Strength: Push Press/EMOM (10MIN) WOD: Complete AMRAP in 12 minutes of: 10 DB Squat Snatches 50 Double Unders Thursday: WOD: “PK” 5R4T 10 Back Squats (225/150) 10 Deadlifts
April 4 – April 9, 2016 Read More »