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WOD 12/31/12 For Time: 200m Row 25 Double Under 20 Russian KB Swings (55/35) 15 Push Press (95/65) 10 Back Squats (Body Weight) 5 Burpees   Rest approximately 1:1 and repeat for a total of 5 [...]

Just a reminder that we will be closed on New Year’s Eve and New Year’s Day. Enjoy the last and first days of the year! Please enjoy New Year’s Eve responsibly. Starting [...]

WOD 12-28-12 Back Squats: 3×10 AHAHP (as heavy as humanly possible) AMRAP in 13: • 100 M Run • 5 KB Snatch Right Arm (55/35) • 100 M Run • 5 KB Snatch Left Arm • 5 Goblet Squats (55/35) A [...]

WOD 12/28/12 Deadlift Ladder – Quickly work up to ~75% of your 1 rep max and then complete one rep every minute adding 10lbs after each successful lift. Stop when your form breaks down or [...]

WOD 12/27/12 Front Squat 3-3-3 Back Squat 3-3-3 Try to increase the load every set   For Time: 25-20-15-10-5 Dumbbell Thrusters (45/30) Push-Ups 2x Double Unders   Holiday Schedule: [...]

WOD 12-27-12 Deadlift: find a 5 rep max, then do 4 sets of 3 at that weight. 5 Rounds For Time: • 40 DU’s • 10 DL (225/155) • 20 Barbell Pushups • 5 Inverted Burpees Its getting to be that [...]

WOD 122612 5-5-3-3 Hang Clean & Strict Press  “Karen” 150 Wall Balls (20/14) Congratulations to the ladies for winning the Wall Ball challenge. Nobody got to 3k, but the ladies [...]

WOD 12/26/12 In any order, Not for time:   500m Row Time Trial   50 Strict Pull-Ups & 50 Handstand Push-Ups (break up as necessary)   Max Wall Ball (20/14)   Max Double [...]

Just a reminder that we will be closed on Monday and Tuesday in observance of Christmas. We will resume our normal scheduling and hours on Wednesday. If you are jonesing for a WOD, CrossFit [...]

WOD 12-21-12 If you are reading this, you survived!!! Congratulations, now lets get to work! 15 mins of squat therapy: • PVC OHS facing wall • PVC OHS facing away from wall • Toes to wall, butt [...]