WOD 9/21/14
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
WOD 9/20/14
Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post Time to Comments and Zen.
WOD 9/19/14
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
WOD 9/18/14
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
WOD 9/17/14
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
WOD 9/16/14
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
WOD 9/15/14
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
WOD 9/14/14
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
WOD 9/13/14
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
WOD 9/12/14
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