Congratulations to our team for representing us at regionals for the 6th year straight! 1 rep max Back Squat Then… For 12 min: Repeat TABATA intervals (20 seconds on, 10 seconds off) Complete the sequence below 3x total. Score your total reps. 2 rounds Pull Up 20 seconds Rest 10 seconds 2 rounds Push Up 20 seconds Rest 10 seconds 4 Rounds Squat 20 seconds Rest 10 secondsRead more

9am- open gym 10am Oly class 11am Enduro WOD For Time 1 mile run 50 OHS, 75/53 50 sit-ups 100DU 50 SDHP, 75/53 50 box jump overs, 24/20 1 mile runRead more

Wishing our team the best going into day 2 at CrossFit games Regionals! For time: 50 meter walking lunge 150 meter sprint 20 Toes to bar 50m walking lunge 150m sprint 20 v-ups 50m walking lunge 150m sprint 20 sit-upsRead more

10 minutes of handstand walk practice Then… “Wacky Wiser Partner Friday Threesome” 2015 CrossFit Regional Team Event 2 – Teams of 3 175 Snatches, 75/53 25 Rope Climbs 115 Thrusters, 115/73 ::25 minute cap:: * 1 bar for snatches, 1 bar for thrusters, 1 rope Everyone can watch the CFWC Snatches & Jerks Live all weekend HERE.  All team events will be held between 9am – 12noon. Pay attention to Facebook for exact heat time each day. Snatch Jerk Win!Read more

Over Head Squat 5-5-5 Then 5 Rounds of: 9 Power Cleans 155/103 12 Ring dips 15 Push ups Post Loads and Times to Comments and Zen:Read more