Category Archives: CrossFit

SEE YOU GUYS AT 9:30 A.M.! “Riley” For time:Run 1.5 miles150 burpeesRun 1.5 miles If you’ve got a weight vest or body armor, wear it. Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of woundsContinue reading “HERO WOD Saturday August 9th”

DOUBLE UNDER CLINIC on AUGUST 17th @ 11 A.M. W/ Coach TESSA! Click to Sign up! ONLY 15 SPOTS! SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 10 Hip Bridges, 10 Good Mornings, 10 Bent Over Rows, 10 Sit ups 1 . Every 3 Minutes for 6 Sets: 5 Deadlifts *Increase weight as youContinue reading “WOD Friday August 9th”

DOUBLE UNDER CLINIC on AUGUST 17th @ 11 A.M. W/ Coach TESSA! Click to Sign up! ONLY 15 SPOTS! SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 10 PVC Pass Throughs, 5 Behind the neck Press, 5 Overhead Squats, 5 Heaving Snatch Balance, 5 Hang Full Snatch 1 . Every minute for 10 Minutes:Continue reading “WOD Thursday August 8th”

DOUBLE UNDER CLINIC on AUGUST 17th @ 11 A.M. W/ Coach TESSA! Click to Sign up! ONLY 15 SPOTS! SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 2 Rounds: 10 Glute Ham Raise, 10 Ring Rows. Then: Practice Rope Climb Technique For Time: 5 Rope Climbs 50 Walking Lunge w/ Plate Overhead @ 45Continue reading “WOD Wednesday August 7th”

DOUBLE UNDER CLINIC on AUGUST 17th @ 11 A.M. W/ Coach TESSA! Click to Sign up! ONLY 15 SPOTS! SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 10 PVC Pass Throughts, 30 Second Handstand Hold, 50 FT Crab Walk 1 . Every 1:30 for 10 Sets (15 Minutes): 2 Push Press *Increase Weight asContinue reading “WOD Tuesday August 6th”

DOUBLE UNDER CLINIC on AUGUST 17th @ 11 A.M. W/ Coach TESSA! Click to Sign up! ONLY 15 SPOTS! SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 10 Hip Bridges, 10 Lunges, 10 Inch Worms, 10 Air Squats 1 . Every Two minutes for 5 Sets Each, Alternating sets: 1st Set: 5 Back SquatsContinue reading “WOD Monday August 5th”

SEE YOU GUYS AT 9:30 A.M.! “Randy” For Time: 75 Power Snatches @ 75 / 53 Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

NEW CLASS SCHEDULE STARTING NOW!! Monday-Friday 4:30 p.m. , 5:30 p.m. and 6:30 p.m. Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! SIGN UP BY AUGUST 4TH AND SAVE!! Warm up: 2 Rounds: 10 Back Extensions, 10 Air Squats, 10 Kettlebell Swings 1 . EveryContinue reading “WOD Friday August 2nd”

NEW CLASS SCHEDULE STARTING NOW!! Monday-Friday 4:30 p.m. , 5:30 p.m. and 6:30 p.m. Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! SIGN UP BY AUGUST 4TH AND SAVE!! Warm up: 2 Rounds: 10 Push ups, 10 Sit ups 1 . 5 Sets of: 5Continue reading “WOD Thursday August 1st”

NEW CLASS SCHEDULE STARTING NOW!! Monday-Friday 4:30 p.m. , 5:30 p.m. and 6:30 p.m. Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! SIGN UP BY AUGUST 4TH AND SAVE!! Warm up: Empty Bar Work: 5 Snatch Grip Behind the Neck Press, 5 Overhead Squats, 5Continue reading “WOD Wednesday July 31th”