WOD 4/12/14
8am: Beginners CrossFit 9am: Crossfit 10am: Beat the Coach (advanced class) “Mini-Murph” 800m Run 10 rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats... Read More
WOD 4/11/14
7 min EMOM Clean (Floor) + Hang Clean (knee) + High Hang Clean (mid thigh) Then.. “WACKY WISER PARTNER FRIDAY” 42-30-18 Hang clean, 135/95 (while... Read More
WOD 4/10/13
10 Mins to Find Max Height Box Jumps Then: DeadLift 3-3-3 Then: 10 Min Amrap of: 7 DeadLifts 225#/155# 7 HandStand Pushups Post Height, Loads... Read More
WOD 4/9/14
25 min Clock: CASH IN: Run 1 Mile Then..immediately into: AMRAP with remaining time: 10 burpee Box Jumps, 24/20 20 KB Snatches, 50/35 30 DU... Read More
WOD 4/8/14
EMOM 7 1 Snatch 1 Hang Snatch (knee) 1 High Hang Snatch (mid thigh) Then… 5 Rounds 200m Run 6 Snatch (any way) 155/105 3... Read More
WOD 4/7/14
Happy Birthday LaFrance! Move 10,000 Pounds / Beginners Move 7500 pounds For time Pick a weight. Pick one of each type of lift (Pull, Press then Squat). Move it... Read More
WOD 4/6/14
9 am- Yoga 10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 10 Rounds 400m Run 10 Shoulder to Overhead 95/65 20 Situps... Read More
WOD 4/5/14
8am: Beginners CrossFit 9am: Crossfit 10am: Beat the Coach (w/Kim Lewis) 11am: Eat to Perform Nutrition Seminar ———– NO OPEN GYM PAST 11AM———— 5 Rounds:... Read More
WOD 4/4/14
Back Squat: 5-5-5 Then… Partner Jackie 2000m Row 100 Thrusters, 45lb 60 Pullups *Partner holds a pet rock while the other is working. Switch as... Read More
WOD 4/3/14
Jerk From Rack 3-3-3 Then 15 Min Amrap 200 Meter Run 15 Double Under 10 Box Jumps 7 Jerks 135/95 7:30 Strength Class Post Loads... Read More