CrossFit WOD 11-23-15
Fitness Performance Every 3 Minutes for 15 Minutes Every 2 Minutes for 10 Minutes working to a heavy set as form allows Back Squat work... Read More
CrossFit WOD 11-21-15
Fitness Performance 8 Minute AMRAP of: Snatch 70%/1, 75%/1, 82.5%/1, 87.5%/1, 90%/1, 95/1, 98%/1, 101%/1, 102% 8 Push Presses 40kg/30kg C & J 70%/1, 75%/1,... Read More
CrossFit WOD 11-20-15
Fitness Performance Bench Press (30X1) 8,8,8,8 Power Sn 75%/1×3 KB Lunge Pass 16,16,16,16 Power Clean from Hip and Jerk 65%/1×3 Plank or Chinese Plank 45... Read More
CrossFit WOD 11-13-15
Fitness Performance Back Squat 5,5,5,5 (30X1) Snatch 70%/1, 75%/1, 80%/1, 85%/1, 87.5%/1, 90%/1, 92.5/1, 95%/1×2 C&J 70%/1, 75%/1, 80%/1, 85%/1, 87.5%/1, 90%/1, 92.5/1, 95%/1×2 “Nancy”... Read More
CrossFit WOD 11-12-15
Fitness Performance 10 Rounds for Time of: 3 Rounds For Time 10 American Swings 8 Deadlifts 75kg/50kg 10 Calorie Row 30 Seconds Rest Immediately followed... Read More
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