Category Archives: CrossFit

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: 8 Single Legged RDL, 8 Jumping Air Squats 1 . Every 3 Minutes for 5 Sets: 2 Front Squats + 5 Back Squats @ 85% of yourContinue reading “WOD Monday July 15th”

SEE YOU GUYS AT 9:30 A.M.! “Coffland“ For Time: Hang from a pull-up bar for 6 minutes *Each time you drop from the bar, perform: 800 Meter run 30 Push ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forcesContinue reading “HERO Workout Saturday July 13th”

Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! SIGN UP BY JULY 14TH AND SAVE!! Warm up: 3 Rounds- 12 Kettlebell Swings, 8 Air Squats 1 . For 3 Sets: 8 Deadlifts @ 75-80% of your max 2 . 3 Rounds for Time: 12 FrontContinue reading “WOD Friday July 12th”

Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! SIGN UP BY JULY 14TH AND SAVE!! Warm up: 50 Kettlebell Figure 8’s Every minute for 20 minutes: 4 Wallballs 3 Pull ups 2 Wallballs 1 Pull up *Just like anything else we do, this should beContinue reading “WOD Thursday July 11th”

Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! Warm up: 2 Rounds- 12 Good Mornings, 6 Clean Pull under 1 . 10 Sets of: 1 Hang Clean 2 . 3 Rounds for Time: 12 Bench Press @ 3/4 Bodyweight 24 Alternating One-Legged Burpees

Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! Warm up: 12 Reverse band fly, 12 Dumbbell front raise, 12 Dumbbell tricep extension 1 . Every 2 minutes for 6 Sets: 2 Strict Press + 2 Push Press + 2 Jerks 2 . 2 Rounds forContinue reading “WOD Tuesday July 9th”

Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! Warm up: 2 Rounds- 8 Single leg RDL, 8 Glute ham sit ups, 8 Jumping air squats 1 . Every 3 Minutes for 5 Sets: 3 Front Squats + 5 Back Squats @ 80% of your maxContinue reading “WOD Monday July 8th”

SEE YOU GUYS AT 9:30 A.M.! “Abbate“ Run 1 mile21 Clean and jerks @ 155 / 108Run 800 meters21 Clean and jerks @ 155 / 108Run 1 Mile U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, basedContinue reading “HERO WOD Saturday July 6th”