8.1.11 MONDAY "DEADLY DOZEN" 4 Rounds of: 12 Deadlifts…225/155 pounds 24 Push Press… 95/65 12 Chest to Bar Pull Ups 24 DB Sit Ups (feet anchored w... Read More
7.30.11 SATURDAY "CHIP AHOY" 100m Sled Pull…90/45 pounds 90 Double Unders 80 KB Swing…35/18 pounds 70 Cals on the Rower 60 Sit Ups (butterfly) 50... Read More
7.29.11 FRIDAY "KILL BILL VO. 1" 12…9…6 of: Muscle Ups (sub 3 ring rows, 3 ring dip per) Squat Clean n Press… 135/95 pounds For... Read More
7.28.11 THURSDAY "STRENGTH DAY" "Continuous effort – not strength or intelligence – is the key to unlocking our potential." -WINSTON CHURCHILL Back Squat 3×3: (max... Read More
7.27.11 WEDNESDAY "LUNG BURN" 10 Rounds of: 400m Run 10 Wall Balls…20/14 pounds…10/8 feet 5 Burpees onto plate For Time (repeat WOD from 7.5.10) CrossFit... Read More
7.26.11 TUESDAY "KNEED A LIFT" 7 Rounds of: 5 Hanging Squat Snatches… 115/75 pounds 10 Knees to Elbows For TIme Top Finishers from 2011 LOCKDOWN:... Read More
7.25.11 MONDAY "SHEITZ CREEK" 10 Rounds of: 3 Turkish Get Ups…53/35 pounds (each arm) 200m Row For Time Heat 1, WOD 12, 7:00am Explode LOCKDOWN ... Read More
7.24.11 SUNDAY REST DAY **The LOCKDOWN was a huge success** Throughout the night Saturday going into Sunday morninig there were countless stories of inspiration and... Read More
7.23.11 SATURDAY **DUE TO PREPARATION FOR THE LOCKDOWN WE WILL NOT BE HAVING CLASS TODAY** ***1st HEAT OF THE LOCKDOWN BEGINS AT 8PM*** Stop by... Read More