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
8.29.11 MONDAY "CORPSE REVIVER" (as per CFNE) 21…15…9 of: OHS… 95/65 pounds Box Jumps…24/20" box Toes to Bar For Time Post time and load to... Read More
**EXPLODE NEWS** October 1st 2011 we will be having a viewing of the LOCKDOWN video done by Brad Feaser at Doc Mcgrogan's. Anyone interested in... Read More
8.27.11 SATURDAY "THE SEVEN" 7 Rounds of: 7 Handstand push-ups 7 Thruster… 135/95 pounds 7 Knees to elbows 7 Deadlifts…245/170 pounds 7 Burpees 7 Kettlebell swings…70/35... Read More