September 2014

10am: Olympic Lifting 11am: Endurance 4 Rounds 800m Run 50 Double Unders 25 Walking lunges, 75/45 Barbells For Boobs Saturday Oct 18th HOST: Crossfit West... Read More

Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post Time to Comments and Zen.

TEST: 1 Rep Max Front Squat  Then… “Wacky Wiser Partner Friday” 15 Minute Clock: 100 cal Row 50 Planking Burpees AMRAP remaining time:  Rope Climbs,... Read More

Over Head Squat 3-3-3 Then *18 Min Cap 400 Meter Run 21 Over Head Squat (95/65) 21 Box Jumps 400 Meter Run 15 OverHead Squat... Read More

Power Clean: 3-3-3 Then… AMRAP 10 Minutes: 10 Pistols, alt 10 Toes 2 Bar (sub v-ups) 10 Shoulder to OH, 135/95 —–3 minute break——- AMRAP... Read More

Back Squat 2-2-2 @90-95% Then….. With a 17 Minute Running Clock AMRAP 5 Minutes 10 Wall Balls 20/15 10 feet 10 Chest to bar pullups... Read More

Congrats to Coach Marco for his 5th Place Finish at the 2 day Pump Games and our gang who completed the Civilian Military Combine! Strength... Read More

10 am- Open Gym, no olympic lift class 11 am- Endurance 1000m Run 50 Box Jumps 800m Run 50 Supermans 600m Run 50 Hand Release... Read More

Burpee skill session: a detailed look at the movement,  where you are at and how to take your burpees to the next level. Then… 15... Read More

Front Squat: 2-2-2 Then… “Wacky Wiser Partner Friday” For Time: 200m Firemans Carry 20 Muscle ups 40 Planking Burpees 60 C2B Pullups 90 Double Unders... Read More