4.2.11 SATURDAY "THE BIG KABOSH" 800m Run then: 15…10…5 of: G.I. Janes KB Swings… 97/53 pounds For Time Post time and load to... Read More
Daily WOD
4.1.11 FRIDAY "4 40's OF CRAZY HORSE" 2 Rounds of: 40 Double Unders 40 Hang Cleans… 95/55 pounds 40 Push Press…95/55 pounds 40 Calorie Row For Time Post... Read More
3.31.11 THURSDAY REST DAY "LADIE'S NIGHT" Today we will be validating scores for those athletes competing in the CF Games Open during the regularly scheduled... Read More
3.30.11 WEDNESDAY "CF GAMES OPEN WOD 2" 15min AMRAP of: 9 Deadlifts…155/100 pounds 12 Hand Release Push Ups 15 Box Jumps…24/20" box For Rounds and... Read More
3.29.11 TUESDAY "PUMP AND RUN" 3 Rounds of: 10 Muscle Ups 400m Run 5min Rest Each Round for Time Post total time of all 3... Read More
3.28.11 MONDAY "BIRTH OF THE PR BOARD" 21…15…9 of: Thrusters…115/75 pounds SDLHP's…115/75 pounds For Time (PR Boards are up, time to leave your mark)... Read More
3.26.11 SATURDAY "SPECIAL SAUCE" 5 Rounds of: 5 HSPU's 10 Power Cleans…135/95 pounds 15 Wall Balls…20/14 pounds …10/8 feet 20 KB Swing…53/35 pounds (Rest 3min)... Read More
3.25.11 FRIDAY "SHUTTLE ROW" 15 Burpees 15 Shuttle Touches… 15 feet 500m Row 10 Burpees 10 Shuttle touches…15 feet 1000m Row 5 Burpees 5 Shuttle touches…... Read More
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
***OPEN HOUSE GRAND OPENING*** (From 11:00am until whenever) -Bring the whole family! We will have a moonbounce for the kiddies and loads of food and beverages.... Read More
3.11.11 FRIDAY "NEW DAWN" 21…15…9 of: Wall Balls…20/14 pounds 12/10 feet KB Swings…97/53 pounds For Time Post time and load to comments Strength: Back... Read More
3.9.11 WEDNESDAY "SECTIONAL PREP 1" 8min AMRAP of: 1 Thruster…95/55 pounds 1 SDLHP…95/55 pounds Complete one rep of each then 2 reps of each and... Read More
3.7.11 MONDAY "SUNSHINE STATE SLAMMER" 30 Muscle Ups (sub: 90 Pull Ups, 90 Ring Dips) 30 Burpees For Time Post time to comments Strength: ... Read More
3.5.11 SATURDAY "THE SEMENZA MIXER" 3 Rounds of: 21 Back Squats…155/95 pounds 12 Push Press… 155/95 pounds 500m Row For Time Post time and load to... Read More
3.4.11 FRIDAY "THE ARNOLD" 21…15…9 of: Bench Press… BW/60%BW pounds Deadlift… 225/155 pounds For Time (repeat WOD from 6.5.2010) Post time and load to... Read More
3.3.11 THURSDAY REST DAY ***SATURDAY MARCH 12th 11:00am OPEN HOUSE*** Saturday March 12th 2011 we will be having an Open House at the NEW CrossFit... Read More
3.2.11 WEDNESDAY "NANCY" 5 Rounds of: 400m Run 15 OHS… 95/55 pounds For TIme Post time and load to comments Strength: OHS 5…5…5... Read More
3.1.11 TUESDAY "DIVERSITY NOW" 40…30…20…10 of: Ring Push Ups Sit Ups (feet anchored by DB's) Power Clean…75/45 pounds then: 400m Run For Time Post... Read More
2.28.11 MONDAY "DIVERSITY LATER" 10-1 of : Squat Snatch… 135/95 pounds Chest to bar Pull Ups then: 100 Double Unders For Time Post time... Read More
***We came, we saw… we lost 🙁 Congratulations Team Inspire! You guys did a great job today and pulled off a sweet victory. Matt and... Read More
2.26.11 SATURDAY "FIGHT GONE BAD" 3 Rounds of: 1min Wall Balls… 20/14 pounds 1min SDLHP… 75/45 pounds 1min Box Jumps… 20/18" box 1min Push Press…... Read More