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Monthly Archives: January 2017

Friday January 20, 2017

Strength, Deadlift: 3 x 5 (re-set between reps)

With a 2 minute clock complete
40 Double Unders
10 Deadlifts 225/155
Remaining Time, Max Front Squats 115/75
*rest 2 minutes between rounds. Complete a total of 5 rounds

By |January 19th, 2017|WOD|Comments Off on Friday January 20, 2017

Thursday January 19, 2017

Nate
AMRAP 20
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 70/53

By |January 18th, 2017|WOD|Comments Off on Thursday January 19, 2017

Wednesday January 18, 2017

Strength, Back Squat: 5-1-4-1-3-1

Bulgarian Split Squat: 3 x 8, per leg

Tabata Back Squat 95/65

By |January 17th, 2017|WOD|Comments Off on Wednesday January 18, 2017

Tuesday, January 17, 2017

TEAM TUESDAY & BRING A FRIEND DAY!
For Time: 10 Rounds
200m row
5 Burpee Box Jumps 24/20
5 Burpee Pull-ups
* Each Partner completes 10 Rounds, alternating each round 

By |January 16th, 2017|WOD|Comments Off on Tuesday, January 17, 2017

New Crossfit Teachers Program!!

Announcing our New Crossfit Teachers 8 Week Program! Open for all teachers, Women and Men!!

Starts January 24, 2017

Tuesday/Thursday 3:30-4:15pm

Introductory Rate is $189 for 8 weeks, which is less than $4 per day!! Sign up today!

Click on the picture below for more information

By |January 16th, 2017|Events|Comments Off on New Crossfit Teachers Program!!

Monday January, 16, 2017

For Time: 10 Rounds
15 Wallballs 20/14
3 Clean & Jerks 135/95

By |January 15th, 2017|WOD|Comments Off on Monday January, 16, 2017

Saturday, January 14, 2017

Teams of 3
For Time:
10000m Row
*Switch every 250m

By |January 13th, 2017|WOD|Comments Off on Saturday, January 14, 2017

Friday, January 13, 2017

Strength, Alternating for 8 minutes
odd: 4 Heavy Deadlifts 
even: 8 Strict Pull-ups
WOD
For Time: 3 Rounds
20 Deadlifts 185/135
20 Toes-to-bar

By |January 12th, 2017|WOD|Comments Off on Friday, January 13, 2017

Thursday, January 12, 2017

Strength,  Bench Press: 3 x 5

WOD
For Total Reps: AMRAP 10
15 Handstand Push-ups
15 Kettlebell Swings 53/35

By |January 11th, 2017|WOD|Comments Off on Thursday, January 12, 2017

Wednesday, January 11, 2017

Weightlifting Wednesday!

Front Squat: 3 x 10 @ 70% of 1 RM + 10#

Reverse Lunge: 3 x 5, per leg

For Time: 30 Front Squats 205/145

By |January 10th, 2017|WOD|Comments Off on Wednesday, January 11, 2017

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