AMRAP 30 Minutes 400m Run 15 Burpees 20 Med Ball Sit Ups 25 Double Unders 100m Med Ball Run Barbells for Boobs is Next Week!! See you on Saturday, November 11th!  Read more

Fight Gone Bad <click to watch a video on the WOD 3 Rounds For Total Reps (No Rest Between Movements) 1 Minute Wall Balls (20/14 lbs) 1 Minute Sumo Deadlift High-Pulls (75/55 lbs) 1 Minute Box Jumps (20 in) 1 Minute Push Press (75/55 lbs) 1 Minute Row (for Calories) 1 Minute Rest “The origin story of “Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high- power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle. When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like...Read more

  Wacky Butler Partner Friday 400m Farmer Carry, Switch as needed 70s/53s (2 kb per person, only one person carrying both kb at a time) 60 Front Rack Lunges 95/63, switch as needed 50 Double Unders/50 Double Unders 400m Farmer Carry 40 Front Rack Lunges 135/93 50 Double Unders/50 Double Unders 400m Farmer Carry 20 Front Rack Lunges 155/103 50 Double Unders/50 Double Unders 400m Farmer Carry 10 Front Rack Lunges 165/113 50 Double Unders/50 Double Unders Partner Friday!  Read more

Power Snatch 2-2-2   Then   3 Rounds for time of:   400 Meter Run 15 Power Snatch 115/73 15 Box Jumps 24/20   Post Loads and Times to ZEN and Comments:  Read more

Bench Press 5-5-5 Weighted Pullup 5-5-5 Then…. AMRAP 15 Minutes 15 Ring Dips 10 Hang Power Clean 155/103 300m Run    Read more