WOD 1/22/14
Front squat: 3X5 Set 1: 75% Set 2: 80% Set 3: 85% Then: 50 Double Unders 21 Power Clean (135/95) 21 Pullup 50 Double Unders... Read More
WOD 1/21/15
Snatch Grip RDL: 3 x 5 Max L Sit: 3 X M.E Then… “Butler Birthday WOD” 10 Rounds – 20 min time cap 3 Full... Read More
WOD 1/20/15
15 Minutes to work up to a heavy Clean and Jerk Then….. The Mark Janus 21-15-9 Hang Power Clean 135/95 Front Squat Shoulder to Overhead... Read More
Next Squat Cycle
We will be doing an 8 week squat program (5-3-1) starting Monday Jan 19th. We will back Squat on Monday’s and Front Squat on Thursday.... Read More
WOD 1/19/15
Congratulations to Coach Marco for battling it out with some of the top CrossFit Athletes in the country for a 4th place win! Week 1... Read More
WOD 1/18/15
9am Open Gym 10am Olympic Lifting 11am Endurance 25 Minute AMRAP 50 Double Unders 10 OHS 10 Pullups 10 Burpee over bar *Must Row 1000m... Read More
WOD 1/17/15
5 Min EMOM: 5 Touch & Go Power Snatches, AHAP Then… 13.2 AMRAP 10 minutes: 5 Shoulder to overhead, 115/75 10 Deadlifts, 115/75 15 Box... Read More
WOD 1/16/14
Press: Test 1RM Then… “Wacky Wiser Partner Friday” 42-30-18 Squat cleans, 155/103 C2B Pullups Good luck to Marco as he competes at Wodapalooza in... Read More
WOD 1/15/15
Overhead Squat 3-3-3 Then 5 Rounds: 30 Double Unders 20 KettleBell Snatch (53/35) 10 Hand Release Pushups Post Loads and Times to Zen And Comments... Read More
WOD 1/14/15
Snatch Grip RDL : 3 x 5 Then… For Time: 30-20-10 Hang Power Snatch, 105/75 Alt Pistols Then… Weighted Front Plank Tabata ... Read More