CrossFit WOD 11-11-15
HAPPY VETERANS DAY We’d like to say a special thank you to all of our members who have served or are currently serving in the... Read More
CrossFit WOD 11-10-15
Fitness Performance EMOM for 10 Minutes C & J 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1 10 Thrusters 20/15k Clean Pull 110%/2×5 Then max Sit Ups... Read More
CrossFit WOD 11-9-15
Fitness Performance 5 Rounds of: Snatch 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1 5 Sumo Deadlift Snatch Pull 110%/2×5 Rest 20 Seconds Optional: Work to single... Read More
CrossFit WOD 11-7-15
Fitness Performance “Nasty Girls” Snatch 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1×2 3 Rounds for Time of: C & J 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1×2... Read More
CrossFit WOD 11-6-15
Fitness Performance Front Press 5,5,5,5,5 (30X1) Front Squat 5 sets of 3 reps building to a 3RM Walking Lunge 10,10,10,10,10 4 Rounds Against a 2... Read More
CrossFit WOD 11-4-15
Fitness Performance Every 2 Minutes for 10 Minutes In 10 Minutes Work to a Heavy Clean + Split Jerk(1+3) Back Squat 5,4,3,2,1 (RPE 90%) Then... Read More
CrossFit WOD 11-3-15
Fitness Performance Every 5 Minutes for 25 Minutes Clean w/ 3 second First Pull 65-75%/2×3 with 1 mInute rest in between 15 Toes to Bar... Read More
CrossFit WOD 11-2-15
Fitness Performance Every 3 Minutes for 15 Minutes Snatch Bench Press work to a heavy set of 5 over the 5 sets Take 10 Minutes... Read More
CrossFit WOD 10-31-15
Performance Fitness Snatch 60/2, 65/2, 70%/2, 75%/2, 80%/2, 85%/1×3, 87.5%/1×3 Zombie WOD Clean and Jerk 60/2, 65/2, 70%/2, 75%/2, 80%/2, 85%/1×3, 87.5%/1×3 If you are... Read More
CrossFit WOD 10-30-15
Performance Fitness Front Squat 4 sets of 3 reps building to a heavy Triple Deadlift 5,5,5,5 (30X1) *aim for more than last week 2K Row... Read More