9.8.11 THURSDAY **BONUS DAY** **Come in at regularly scheduled class time and do the "bonus WOD" or mess around with the stength and get strong!**... Read More
9.7.11 WEDNESDAY "MANTIS" 12min AMRAP of: 12 Cal Row 12 Hanging Squat Cleans…95/65 pounds 12 HR Push Ups For Total Reps Mantis Post... Read More
9.6.11 TUESDAY "BEARFROG" 4 Rounds of: 25m Bear Crawl 25m Burpee Broad Jump For Time New Pull Up station Post time to comments Strength: Bench... Read More
9.5.11 MONDAY "FRUIT OF LABOR" 15…10…5 of: Power Clean…185/115 pounds HSPU's…45/25 plates Toes to Bar For Time Congratulations Karen! 3 consecutive unassisted pull ups!... Read More
9.3.11 SATURDAY "31 HEROES" 31min AMRAP of: 8 Thrusters…155/105 pounds 6 Rope Climbs…15 ft. ascent 11 Box Jumps…30/24" box This is a Partner WOD – Partner... Read More
9.2.11 FRIDAY "MERRY GO ROUND" (via CrossFit Apex) 2 Rounds of: 21 Pull Ups 15 Wall Balls…20/14 pounds… 10/8 feet 9 Deadlifts…275/185 pounds 60 Double... Read More
9.1.11 THURSDAY LOW BACK MOBILITY AND STRENGTH MWOD 1. MWOD 2. Strength: Back Squat 1st set 70% of training max x 3reps 2nd... Read More
8.31.11 WEDNESDAY "FILTHY 50" 50 Box Jumps…20/18" box 50 Jumping Pull Ups 50 KB swings…35/15 pound KB 50 Walking Lunges 50 KTE's (Knees to Elbows)... Read More
8.30.11 TUESDAY "PRICKER BUSH" 5 Rounds of: 18 SDLHP's… 95/65 pounds 9 Burpees to a Plate 3 G.I. Janes 1min Rest Prep for "The Seven"... Read More