Wednesday 6-17-15
We are offering open gym hours 9 and 10AM on Sundays!!!!
6 RFT-
13 Thrusters 115/85
14 T2B
Front Squat – 65%x3, 70% x 3, 75% x 3, 80% x 3, 85% x 3
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Saturday, 1-12-13
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Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Wall ball shots, 20/14 pound ball 15 Kettlebell swings, 1.5/1.0 pood Lindsey Smith 12 rounds + 5 Wall ball shots (14lb ball, 1 pood KB). Post rounds completed to comments.
Monday, 6-4-12
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Congratulations to our Paleo Challenge winners Frank C. and Dawn D!!!!!!! Strength/Skill – Rowing Efficiency For Time: Row 2000m 50 Pistols (Alternating Legs) 30 Hang Power Cleans 165/105 This WOD will be in two heats.
Thursday, 4-25-19
Byadmin
30 RFT 4 Bar facing Burpee 3 Strict HSPU 2 Sq. Clean 225/155 1 Muscle Up (3 C2B, 5 Ring Row) *25 min Cap* Skill Work
Wednesday, 9-28-11
Byadmin
CROSSFIT GAMES ARE ON TONIGHT AT 8 PM ON ESPN 2!!! CROSSFIT GAMES ARE ON TONIGHT AT 8 PM ON ESPN 2!!! CROSSFIT GAMES ARE ON TONIGHT AT 8 PM ON ESPN 2!!! CROSSFIT GAMES ARE ON TONIGHT AT 8 PM ON ESPN 2!!! Strength/Skill – O.H. Shoulder Position – Internal vs. external rotation…Check video!!…
Monday, 5-23-16
Byadmin
Murph is this Saturday…I need a head count for the BBQ. 3 X 5 Back Squat all @ 80% or more. Every 90 sec: 1 Power Clean + 1 Push Jerk + 1 Split Jerk starting at 60% and increasing by 10 lbs until Failure. 3 RFT: 30 Med Ball Cleans (20/14) 50 D/U’s 10…
Thursday, 2-8-18
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Every 1:30 for 8 sets (12 min) 5 Deadlift 225/155 + 10 Box Jump Overs 24″/20″ ” Chelsea” 30 min EMOM 5 Pull Up 10 Push Up 15 Air Squats *Rounds should be completed within :45* *Scale reps to complete every round. Reps should look like 5-5-10 or 15*