“Jack” Complete as many rounds as possible in 20 minutes of: 10 Push press, 115/75 10 KB Swings, 53/35 10 Box jumps, 24″/20″ Post Reps and rounds to Zen and Comments:Read more

RDL: 3 x 5 (increase wt from last time) Wt Strict Pullup: 3 x 5 Then.. For Time 100 Double Unders 30 Wall Ball Shots, 20/14 20 C2B Pullups 75 DU 30 Wall Ball Shots 20 C2B Pullups 50 DU 30 Wall Ball Shots 20 C2b Pullups Then.. Front Planks: 1 x Max Effort (no weight) Class Schedule: 6am, 7:30am, 9:30am, 12noon, 4pm              Read more

15 Minutes of Hi Hang Snatch technique work (from the pockets) Advanced: Work up to a heavy Hi Hang triple Then….. From the Crossfit Open 2011 11.2 AMRAP 15 Minutes 9 Deadlifts 155/100 12 Push Ups 15 Box Jumps 24/20   Happy birthday to Tokarczyken Little!Read more

New Years Eve: 6am 7:30am 9:30am 12noon 4pm   New Years Day: 10am 12noon 4pmRead more

Front squats: 4 x 2 w/ 3 sec pause ( increase weight ) Then: Death by Clean & Jerk 135/95 Every minute add a rep until you cannot complete the number of reps in that minute.Read more