Power Snatch 15 min to to Heavy Single   Then   3 Rounds of:   400 meter run 21 Ring Pushups 15 Kettle Bell Swings 70/53 9 Power Snatch 135/93   Post loads and Times to Zen and Comments:  Read more

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