April 2013

Split Jerk 5×3 Then 15 Min Amrap of: Clean and Jerk Cindy ladder (135#/95#) For each round of Cindy perform that rounds number of clean... Read More

7 Min EMOM: Snatch (Full) + 3 OHS, heavy Then… 5 Rounds: 200m Run 21 Wall Balls, 20/14 12 C2B Pull-ups The Fight For Food... Read More

Front Squat 5×3 with 3 second pause at the bottom of each Then…. AMRAP 10 Minutes 5 Front Squats 165/115 5 HSPU 15 Double Unders... Read More

Happy Monday. The open is over. In completing the open wods you may have found some holes in your fitness. One of the great... Read More

9am-Yoga 10am-Open gym and 13.5 11am-Endurance “Cameron” 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24 inch box 25 Triple-unders 50 Back... Read More

Over Head Squat 7×1 Then 3 Rounds 400 Meter Run 20 Kettle Bell Snatches (10L/10R) (53#/36#) 12 Over Head Squats 95#/65# Post loads and times... Read More

Back Squat: 3 X 8 Then… Partner Death By: Snatch, 115/75 Burpee *Partners switch movements every minute until you can no longer complete that number... Read More

CrossFit Open Workout 13.5 4 minute AMRAP of: 15 Thrusters (100 / 65 lbs) 15 Chest to bar Pull-ups *4 minute bonus for every 90... Read More

Sorry but Kids Class is cancelled today.

Sumo Deadlift 5×3 Then 10 Rounds of: (18 min time cap) 5 Pullups 7 Wall balls 10 Sumo Deadlift High Pull (75/55) Post Loads and... Read More