6.10.11 FRIDAY "GIZMO" 8min AMRAP of: 5 Burpees 10 KB Swing…70/35 pounds For Total Reps Post total reps to comments Strength: Deadlift 5×5... Read More
6.4.11 SATURDAY "SYMPATHY PAINS" With Teams of 2, complete the following: 6 Rope Ascents… 21 feet 12 Tire Flips… first come first serve on choice... Read More
5.28.11 SATURDAY "WORK CAPACITY" 100m Sled Pull…90/45 pounds 400m Run 3 Rounds of: 25 Toes to Bar 5 Bear Complex…115/75 pounds cash out: 100m Sled... Read More
5.27.11 FRIDAY "CROSSFIT GAMES REGIONAL WOD 5" "AMANDA" 9…7…5 of: Ring Muscle Ups Squat Snatch…135/95 pounds For Time Post time and load to comments... Read More
5.25.11 WEDNESDAY "CROSSFIT GAMES REGIONAL WOD 1" 1200m Run 30 HSPU's…45/25 plates 1000m Row For Time Post time and load to comments Auxiliary: ... Read More
5.23.11 MONDAY "CROSSFIT GAMES REGIONAL WOD 3" 21…15…9 of: Deadlift…275/185 pounds Box Jump…24/20" box For Time Post time and load to comments Strength: Deadlift... Read More
5.20.11 FRIDAY "CROSSFIT GAMES REGIONAL WOD 6" 20 Calorie Row 30 Burpees 40 Ground to Overhead… 95/55 pounds 50 Toes to Bar 100m Walking Lunge…45/25... Read More
5.17.11 TUESDAY "CLEAN WALLS" 15…10…5 of: Wall Climbs Power Cleans… 185/105 pounds cash out: 1000m Row For Time Post time and load to comments... Read More
5.14.11 SATURDAY "ESCAPE FROM THE CHAINS" cash in: 100m Sled Pull…135/90 pounds then: 3 Rounds of: 20 Toes to Bar 100 Double Unders then: cash... Read More
ADDITIONAL CLASS TIMES?? SURVEY MONKEY SAYS!!! We are looking to add more class times. Please fill out the survey linked below and give us your preference... Read More
5.9.11 MONDAY "GRACE" 30 Reps Clean n Jerk… 135/95 pounds For Time Post time and load to comments Strength: Shoulder Press 5…4…3…2 (30sec rest in... Read More
5.8.11 SUNDAY REST DAY ***If you haven't already, sign up for Delaware Affiliate Challenge*** Date: Sat. May 21st 2011 sign in and rules at 8-830am first heat... Read More