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!

2014-09-01

Sunday Outline: 9/1-9/7

Mon: 31 Heroes Wod
Tues: Strength: 6x3 Backsquats @ 80%. Finisher: lrig ytsan
Wed: Clean and Jerks, KB Swings, Run
Thurs: Strength: Squat Snatch. Wod: Squat Snatch @ 75%, Row
Fri: Strength: Pullup. Wod: Split Jerk, Step Up, Ball Slam, Finisher: T2B
Sat: Pushups and Box Jumps then finisher

Good video:

I only smoke when I'm out for drinks...
2014-09-01

2014-08-30

2014-08-30 Wod

14min AMRAP
A: 300m Run (TK)
B: 7 HSPU + 7 Hang Squat Cleans, 95/65#



2014-08-30

2014-08-29

2014-08-29 Wod

"You've got to be kidding me right now"

800m Run
16 Box Jump overs, 24/20"
8 Bear Complexes
16 OHL (DB), 45/25#
29 DB Snatches, 45/25#
82 Med Ball Twists, 20/14#
32 Bar Facing Burpees
82 Med Ball Twists, 20/14#
29 DB Snatches, 45/25#
16 OHL (DB), 45/25#
8 Bear Complexes
16 Box Jump overs, 24/20"
800m Run




2014-08-29

2014-08-28

2014-08-28 WOD

Strength: 1RM Bench


Finisher:
125 - Max unbroken KB swings (Hybrid), 24/16 kg = n Wallballs, 20/14#
2014-08-28

2014-08-27

2014-08-27 Wod

EMOMx18
1:  3 OHS @ 75% of 3RM from 8/22
2: 12 Ball Slams, 50/35#
3: 12/10 cal Airdyne


2014-08-27

2014-08-26

2014-08-26 Wod

15min AMRAP
Max Pullups
n Weighted Pushups, 45/25
n WAMSU, 45/25#
200m Run, 45/25#

Round 1: n= 30-Max Pullups
Round 2: n= 27-Max Pullups
Round 3: n= 24-Max Pullups
etc
2014-08-26

2014-08-25