Bench Press: 3 x 2 (3 sec neg)   Strict weighted Pullups: 3 x 2 (3 sec pause over the bar)   Then…. 60 Bar Facing Burpees 30 Toes to Bar 15 S2OH 155/113 400m Run 15 DB Push Press 50/35 30 Toes Through Rings 60 Double Unders  Read more

15 Minutes to a heavy Power Clean Then…. 12 Min Ladder-*3 Bar Muscle Ups between each round* 3 power cleans 135/93 3 box jumps 24/20 6 power cleans 6 box jumps 9 power cleans 9 box jumps 12 power cleans 12 box jumps ETC………… Wingy Saturdays all June!Read more

                Congratulations to Marco finishing at his first Individual CrossFit Games Regional debut 28 in a field of 40 of the fittest men in the Atlantic region. Front Squats 3 sets of 2 reps with a 3 sec pause on the 2nd rep Then: 2017 Regional Event 2 & 5 Mash-Up 22-16-10 Alternating Dumbbell Snatch + Over head Squat 50/35 Ring DipsRead more

Endurance WOD   Complete the following for time:   1600 Meter Run 150 Double Unders 1200 Meter Run 75 Pushups 800 Meter Run 50 Pullups 400 Meter Run   Post Loads and Times to Zen and Comments.  Read more

1600m Run 150 Double Unders 1200m Run 75 Pushups 800n Run 50 Pullups 400m RunRead more