To get started, sign up below for your free class!

Want to know what CrossFit is and what to expect in your class? CLICK HERE!

2014-08-21

2014-08-21 Wod

Strength: 10min to work to heavy push/split jerk

Wod:
EMOMx12
Odd: 12 Box Jump On and Overs, 24/20"
Even: 6 Push/Split Jerk @ 65% strength + 5 Burpees


2014-08-21

2014-08-20

2014-08-20 Wod

"Berman Burner"
Buy in:
39 Box Jumps, 30/24”
39 TTB
Then AMRAP:
8 Power Cleans, 105/75#
20 AMSU

*Every 75sec perform:
2 burpees
2 Pause Front Squats, 105/75# (2sec pause)



2014-08-20

2014-08-19

2014-08-19 Wod

[Buy-in: 400m Hill]
48-36-24-12-6
Double Unders
12 DL @ 50%
8 CTB
[Buy-out: 400m Hill]



2014-08-19

2014-08-18

2014-08-18 Wod

1x20 Back Sq (+5 from last week)

Then:

“CMC: Alpha”
5min AMRAP
5 Burpees
7 Box Jumps
9 AMSU

Rest 1min then:
800m Run


2014-08-18

2014-08-17

Sunday Outline: 8/18-8/24

Mon: Strength: 1x20 Back Squats (+5# from last week) + Alpha
Tues: Wod: DU, DL @ 50%, CTB
Wed: 8/20/75
Thurs: Strength: Push/Split Jerk Wod: EMOM @ 65%
Fri: Strength: OHS, Wod: Wallballs, KB Swings
Sat: HSWU, OHL
Sun: Open Gym 530p

Good Reads:

Be a big baby

9 things I wish I had known

Athlete or Exerciser
2014-08-17

2014-08-16

2014-08-16 Wod

100 Double Unders
80 Push Ups
80 Double Unders
60m Broad Jump
60 Double Unders
40 Supermans
40 DU
20 K2E

20 Double Unders

2014-08-16

2014-08-15

2014-08-15 Wod

“DT”




In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
5 Rounds
12 Deadlifts, 155(/105)#
9 HPC
6 Push Jerks
2014-08-15