WOD 8/12/15
1A. RDL: 3 x 5 1B. Weighted Strict Pull-ups: 3 x 5 Then… 3 Rounds: 100 Double Unders 3 Rope Climbs Run 400m Happy Birthday... Read More
WOD 8/11/15
Hang Snatch 2-2-2 Then….. AMRAP 15 Minutes 1000m Row 50 Push Presses 95/63 20 Ring Muscle Ups JCogs all the way down in Florida
WOD 8/10/15
Back Squat: week 1 Establish a 10RM then 2 X 10 @ 90% then… 12 min AMRAP 10 barbell roll outs 10 floor press, 135/93... Read More
WOD 8/9/15
10 am -Olympic Lifting with Ryan 11 am- Endurance with Brian 5 Rounds 400m Run 15 Pullups 15 Hand Release Pushups 9 OHS 95/63 *Row... Read More
WOD 8/8/15
8AM Only CrossFit Class Today & No Open Gym. We will be running the CFWC Summer Classic Olympic Lifting Meet starting at 9am. Push Press... Read More
WOD 8/7/15
“WWPF” – 26 minute Running clock 0:00 – 7:00: Establish a heavy snatch (combine both weights for a score), 1 bar 7:00 – 15:00: 8... Read More
WOD 8/6/15
Back Squat 2-2-2 Then: Power HTEBAZILE 9-15-21 Ring Dips Power Cleans (135/93) Then : (no rest) 2 Min Max Effort Box Jumps (24/20) Post Loads,... Read More
WOD 8/5/15
Clean Pulls: 3-3-3 (3 sec pause knee) Then… “Einna” 10-20-30-40-50 Situps Double Unders Then… 50 Perfect Pushups We are hosting a USA Weightlifting meet this... Read More
WOD 8/4/15
1-1-1 Clean and Jerk (85%+) Then…. NARF 9-15-21 Pullups Thruster 95/63 The ladies at the 6th anniversary party
WOD 8/3/15
Year 7 underway. Thanks again for your continued support! Test your 1 RM Front Squat Diane 21 – 15 – 9 Deadlifts 225/135 HSPU