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
7.22.11 FRIDAY "GOODNIGHT MOON" 8min AMRAP of: 15 Wall Balls…20/14 pounds…10/8 feet 10 Straight Leg Sit Ups For Rounds and Reps Justin L. Post total... Read More
7.21.11 THURSDAY STRENGTH DAY Deadlift 3×5 1st set 65% of 1RM x5 2nd set 75% of 1RM x5 3rd set 85% of 1RM x5 or... Read More
7.20.11 WEDNESDAY "CHOOBATKA" 15min AMRAP of: 15 KB Swings… 70/53 pounds 10 Box Jumps… 24/20" box 5 Burpees onto Plate For Total Reps Jon A.... Read More
7.19.11 TUESDAY "JACKIE" 1000m Row 50 Thrusters…45/35 pounds 30 Pull Ups For Time *PR Board Worthy* Post time and load to comments Strength: Shoulder Press... Read More