7.2.11 SATURDAY "MURPH" 1 mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 mile Run For Time Mark your calendars for... Read More
7.1.11 FRIDAY "ROOSTER CROW" 8min AMRAP of: 400m Sled Pull…45/25 pounds with the remainder of 8min complete AMRAP of: 10 KB Swings… 70/53 pounds 5... Read More
6.30.11 THURSDAY REST DAY (OPEN GYM DURING REGULAR SCHEDULED CLASS TIMES) COMING SOON… July 7th 2011 "STRENGTH DAY" Experiencing a decrease in work capacity when... Read More
6.29.11 WEDNESDAY "BLOWBACK" 15 Muscle Ups (sub 30 ring rows, 30 ring dips) then: 3 Rounds of: 15 SDLHP… 95/65 pounds 10 Burpees For Time... Read More
6.28.11 TUESDAY "BETA BLOCKER" 3 Rounds of: 10 Deadlift… 275/185 pounds 50 Double Unders For Time Post time and load to comments Auxiliary:... Read More
6.27.11 MONDAY "SPONTANEOUS COMBUSTION" 10…9…8 of: Hanging Squat Cleans… 95/65 pounds Push Press….95/65 pounds Butterfly Sit Ups HSPU's Pull Ups 400m Run 7…6…5 of: Hanging... Read More
6.26.11 SUNDAY REST DAY Anyone interested in putting your CrossFit skills and work capacity to the test check out, "Test Your Medal". CrossFit competition... Read More
6.25.11 SATURDAY "DUCK BUTTER" With a partner complete the following: 8 Rounds of 8 Wall Climbs 16 Chest to Bar Pull Ups 150m Run For... Read More
6.24.11 FRIDAY "JACK" 20min AMRAP of: 10 Push Press…115/65 pounds 10 KB Swings…53/35 pounds 10 Box Jumps… 24/20" box For Rounds and Reps (repeat WOD... Read More