Monday, 9-21-15

31 Heroes Aug 5th. Don’t forget to make a donation on our FB page. 6 rds: 200m Hard, 100m light jog back, 100m Sprint *rest 3 min between rds* *if you don’t need the rest you aren’t going hard enough* Tempo Clean Pull – 4×3@90-95% of clean 4 second from ground to above knee into…

Warm-up w/ Burgener Strength – Hang Power Snatch 3-3-3-3-3 W.O.D. – 5 R.F.T. 100′ O.H. Walking Lunges 45/25lb. plate 15 K2E What’s all the hub bub with Grass-fed beef?!? For years, we have let the beef industry feed us an inferior protein from grain-fed cows because it is cheaper and easier to process. What they…

Strength: Bench Press 6X3 24 min EMOM Min 1- 10-20 Push Ups Min 2- 15-20 KBS 53-35 Min 3- 20-30 Good Mornings Min 4- 30-40 Med Ball twists

5X3 HBBS @ 65% – rest 90 sec. *Notes: Down and up quick, no pause. Make sure to hit absolute full depth. 4 rounds for total working time: 30 KBS 24/16kg 12 HSPU (regionals standard) 12 C@B Pullups Rest 1:1 Compliments of Outlaw

Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:) We will be closed Sunday the 17th. Strength: Every 1:30 for 9min (6 sets) 3 Power Snatch + 2 Hang Sq. Snatch Start @ 40% 1RM Sq. Snatch and build Weighted Push Up 5×5…

You have 15min to work on any skill. Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans…