WOD

Wednesday, November 8, 2017

Workout: Complete as many rounds as possible in 10 minutes of: 10 Handstand Push-Ups 15 Front Rack Walking Lunge Steps (95,65) Accessory: 3x20 Russian Medicine Ball...

Tuesday, November 7, 2017

Workout: Push Jerk: 2-2-2-2-2-2-2-2-2-2 Accessory: 100 Banded Tricep Press Down Once again, the folks over at RPM training are putting on the 10k Challenge during the month of November! We're encouraging everyone to pick up a rope and get jumping! -- The Open is just...

Monday, November 6, 2017

Workout: 30-20-10 reps for time of: Dumbbell Thrusters (35, 20) Toes-To-Bar Accessory: Row 1,000m or bike for 5 minutes at 60%...

Saturday, November 4, 2017

A friendly reminder that our regular schedule of classes will be canceled this morning in observance of the CrossFit Level 2 Certificate Course we will be hosting this weekend. Instead, we will be hosting open gym hours, as well as Weightlifting Club with Coach...

Friday, November 3, 2017

Workout: "Filthy Fifty" For Time: 50 Box Jumps (24, 20) 50 Jumping Pull-Ups 50 Kettlebell Swings (35) Walking Lunge, 50 steps 50 Knees-to-Elbows 50 Push press (45#) 50 Hip Extensions 50 Wall Ball Shots (20,14) 50 Burpees 50 Double-Unders Time Cap: 35...

Wednesday, November 1, 2017

Workout:  Test a Benchmark -or- Make Up a Missed Workout CF Options Annie Amanda Barbara Cindy Diane Elizabeth Filthy Fifty Fran Grace Helen Isabel Jackie Karen Kelly Linda Mary Nancy Nasty Girls 1RM Lifts or Runs/Rows Accessory: 3x10 pike compressions on...

Tuesday, October 31, 2017

Workout: 2011 CrossFit Games Regional Workout 4 For Time: 100 Pull-Ups 100 Kettlebell Swings (55,3 5) 100 Double-Unders 100 Overhead Squats (95, 65) Time Cap: 25 Minutes Accessory: Spend 5-10 minutes mashing legs and foam rolling...

Monday, October 30, 2017

Workout: Back Squat: 2-2-2-2-2 5-second Descent + 5-second Pause in the bottom of FIRST rep Accessory: 100...

Thursday, October 26, 2017

Workout: "Nate" Complete as many rounds as possible in twenty minutes of: 2 Muscle-Ups 4 Handstand Push-Ups 8 KettleBell Swings (72,55) Accessory: Spend 5-10 minutes mashing...

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