Push Jerk 3-3-3 Then….. 21-15-9 Power Clean 155/113 HSPU Happy birthday to Rob H (Steak and Eggs)!!  Read more

Back Squats: Week 8 Deload 1 x 60% 2 x 65% 3 x 70% With each percentage for squats superset 10 depth jumps (total of 30). Emphasizing loading the body in a good landing position,  knees and hips bent with arms extended. 30 – 20 – 10 Toes thru Rings KB swings 53/35 Push-ups Congratulations to Daniel Kocotas who competed at The Arnold this weekend and hit a 9kg PR for his total!  Read more

10am: Olympic LIfting 11am: Endurance 12 min AMRAP 10 Thrusters, 75 10 Burpees over bar –—-5 min break—— 12 Min AMRAP 400m Row 50 Double Unders What are you doing to achieve those 2015 Goals?Read more

Crossfit Open WOD 15.2 8 am, 9 am, 10 am Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 / 65 lb.) 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds Masters 55+ (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+) Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (65 / 45 lb.) 10 chin-over-bar pull-ups* From 3:00-6:00 2 rounds of: 12 overhead squats (65 / 45 lb.) 12 chin-over-bar pull-ups* From 6:00-9:00 2 rounds of: 14 overhead squats (65 / 45 lb.) 14 chin-over-bar pull-ups* Etc., following same pattern until you fail to complete both rounds *Masters Women 55+ do jumping chest-to-bar pull-upsRead more

Bench Press: 2-2-2-2 Wt Strict Pullup: 2-2-2-2 Then... “Wacky Wiser Partner Friday” 10 min Partner ladder Power Snatch, 95/63: ( 3-6-9-12-15….) Target Burpees:  (3-6-9-12-15….) *Both partners do all reps 15.2 is 14.2 Have fun:)          Read more