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
WOD 4/2/14
EMOM 7 Min 2 Power Snatch + 3 OHS Then… “Helen” 3 Rounds 400m Run 21 KB Swings, 53/35 12 Pullups Doubles or Nothing
WOD 4/1/14
72 Minutes of Burpees (April Fool’s) EMOM 7 2 Power Cleans 3 Front Squats Then….. 10 Minutes for max distance: 200m Sprint 200m Jog Then….... Read More
WOD 3/31/14
Happy Birthday Pineapple! Workout 14.5 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees
WOD 3/30/14
9am-Yoga (no lifting or working out at this time) 10 am-Olympic Lifting with Coach Ryan 11am- Endurance 12:30-2:30 Double Under Seminar (only for those that... Read More
WOD 3/29/14
800 meter Run 21 Power Clean 135/95 21 Ring Dips 400 Meter Run 15 Power Cleans 155/110 15 Ring dips 200 Meter Run 9 Power... Read More
WOD 3/28/14
“Wacky Wiser Partner Friday” AMRAP 7 Minutes: 7 Overhead Squats, 135/95 7 Box Jumps, 30/24 —–2 min break—— AMRAP 5 Minutes: 5 HSPU 5 Strict... Read More