Monday – 120516

A. Front Squat – 1 RM

B. Death by Front Squats @ 50% of 1RM

 

Don’t mess with my dog.

 

Thursday – 120116

A. 2 Power Snatch + 1 Overhead Squat

Build to a heavy 2 PS + 1 OHS

B. For time:

50-40-30

Burpees

Wall Balls

*15 min cap.

Tuesday – 112916

A. Handstand Push Up / Handstand Walk practice.

B. Fran

21-15-9

Thrusters (95/65)

Pull Ups

Wednesday – SHORT SCHEDULE

**Reminder** 

Only classes Wednesday are 6am, 7am & 12pm. No evening classes. Enjoy yourselves but don’t have any drinks because elite level Crossfitters don’t drink…oh wait.

Thursday …Read More

Tuesday – 112216

*Reminder:  Wednesday there are only 3 classes – 6am, 7am and Noon. No open floor.

WOD

A. 10 Min AMRAP:

2 x Deadlifts (315/225)

10 x Burpee Box Jumps …Read More

Friday – 111816

A. Deadlift – 5×5

5 working sets with 70% – 80% of your 1RM

B. 10 Min AMRAP:

30 Double Unders
30 Air Squats

 

TGIF

Wednesday – 111616

A. Gymnastics Practice

Spend 15 minutes minutes working on a gymnastics movement of your choice.

B. 7 rds for time:

7 Box Jumps (30/24)
7 Hang Power Cleans (155/105)
200m Run

C. …Read More

Monday – 111416

First and foremost, we want to thank everyone that came to participate and watch our very first in-house competition – The Smash Games. The event …Read More

Thursday – 111016

You voted. You made your choice. Live with it.

“Murph”

For time:

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Partition as necessary.

 

Ok so for real …Read More

Election Day – 110816

The time is nigh. End of days has cometh. The 2016 Presidential Election is upon us.

All joking aside, it’s a privilege for us to have …Read More