WOD Tuesday May 31st

  • Time to sign up for this months Gymnastics Club! Get personalized coaching from Coach Tracy Rankin. Tuesday and Thursday at 6 p.m. Only $40 for current All Access members. $60 for all other members or non-members. Click to check out this weeks Workouts!
  • KidsClub Starts TONIGHT! $50.00 per child for one month of classes. 5pm for ages 4-8 and 6pm for ages 9-13! Let the fun begin! 
  • Events coming up:
  •  This Saturday June 4th: Ed Coan Powerlifting Workshop from 8:30 a.m. – 4:00 p.m.! (the gym will be closed to host this event.)
  • Saturday June 11th: Head over to CrossFit Lakewood Ranch to watch many of your Havoc Crew compete at the Double Dare competition!
  • Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (the gym will be closed this weekend to host this event.)

Warm up: 500 meter row / 3 rounds of: 5 tuck jumps, 5 V – ups, 10 superman holds (3 sec each)

Every minute on the minute for 30 minutes:

Minute 1: Power clean and jerk – start at about 80% – go up when you can

Minute 2: Glute ham sit up x 5 + Glute ham raise x 5

Minute 3: Seated box jump x 5


9 am Murph Crew!

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