3.23.11 WEDNESDAY "TABATA BARBELLS" 1) Tabata Deadlift… 1.25/1 bodyweight Rest 3 minutes 2) Tabata Hang Squat Clean… 0.75/0.5 bodyweight Rest 3 minutes 3) Tabata Power Snatch… 0.5 /0.25... Read More
3.21.11 TUESDAY "SIZZZUUURRP" 30…25…20…15 of: Pull Ups Push Ups Air Squats For Time Post time and scalling to comments Auxiliary: 8x100m sprints *Note... Read More
3.21.11 MONDAY "AGAINST THE ROPES" 3 Rope Accent…21 feet 21 OHS…115/75 pounds 21 Knees to Elbows 2 Rope Accent…21 feet 15 OHS…115/75 pounds 15 Knees to... Read More
3.19.11 SATURDAY "DAMN NEAR KILLED EM" (back by popular demand from 9.18.10) 100 Double Unders 25 Deadlifts… 275/185 pounds 25 HSPU's 25 KB Swings… 70/35... Read More
3.18.11 FRIDAY “MYSTERY WOD” -show up for class ready for anything! ***If you haven’t registered for the CrossFit Games Open, do so. Every Thursday we... Read More
3.15.11 TUESDAY "SECTIONAL PREP 3" 21…15…9 of: Wall Balls…20/14 pounds…10/8 feet Power Snatch… 95/55 pounds Butterfly Sit Ups For Time Ramp Stampers! Post time and... Read More
3.14.11 MONDAY "RAMP STAMP" 3 Rounds of: 150m Run (chain-link fence n back) 15 SDLHP… 95/55 pounds 10 Burpees 5 HSPU's For Time Cool video... Read More
3.13.11 SUNDAY REST DAY OPEN HOUSE on Saturday was amazing! A big THANK YOU to everyone who made this happen, none of this could have... Read More