Category Archives: CrossFit

Register Now for The Havoc Games!  $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: 10 Jumping Pull ups, 10 Jumping Squats For Time: 10 Rounds of: 3 Muscle ups 2 Burpee Box Jump Overs 1 Cluster (Clean into a Thruster) 5 Rounds of: 10 Handstand Push ups 5Continue reading “WOD Wednesday January 9th”

Register Now for The Havoc Games!  $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: 30 Second Handstand Hold, 10 Glute Ham Raise, 10 GHD Sit ups 1. Every 30 Seconds for 5 minutes: 1 Hang Power Snatch *Use the same weight, extended warm up* 2. Every minute forContinue reading “WOD Tuesday January 8th”

Register Now for The Havoc Games!  $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: 10 Hip Bridges, 30 Sec Wall Sit, 10 Lunges, 10 Sit ups 1. Every 2 minutes for 7 Sets: 3 Back Squats 2. For Time: 800 Meter Run (Around Block Twice) 40 Pull ups 20 Push PressContinue reading “WOD Monday January 7th”

See you guys at 9:30 a.m.!! “Tyler” 5 rounds for time: 7 Muscle-ups 21 Sumo Deadlift high pulls @ 95 / 63 U.S. Army 1st Lt. Tyler E. Parten, 24, of Arkansas, died Sept. 10, 2009, in Konar Province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small-arms fire. HeContinue reading “HERO WOD Saturday January 5th”

Register Now for The Havoc Games!  $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: 20 Air Squats,  10 Jumping Squats 1. Max Reps in one Set: Empty Bar Thrusters 2. As many Rounds as possible in 12 minutes: 24 Mountain Climbers 12 Burpees 6 Broad Jumps

Register Now for The Havoc Games!  $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: 10 Back extensions, 10 Lunges 6 Rounds each for Time: 50 ft Yoke Carry 2 Rope Climbs 50 ft Yoke Carry 15/12 Calorie Bike

Register Now for The Havoc Games!  $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: Empty bar clean and jerk work 1. Every 2 minutes for 8 Sets: 1 Clean + Hang Clean + Jerk (Can be Power of Squat) 2 Muscle ups 2. For Time: 40 Glute-Ham Sit ups 40Continue reading “WOD Wednesday January 2nd”

The Gym is Open From 10:30 – 8 pm today! Warm up: 2 minutes of Double Unders “2019” 6 Rounds for Time: 20 Push ups 19 Double Unders 20 Step ups 19 Hang Power Snatch

REGISTRATION IS LIVE FOR THE HAVOC GAMES!!  LAST DAY!! For Early Registration Price of only $80 Per TEAM! CLICK TO REGISTER! Warm up: 10 Hip Bridges, 45 Sec Handstand Hold, 10 Air Squats 1. Every 2 minutes for 7 Sets: 3 Overhead Squats 2. For Time: 10, 12, 14, 16, 18, 20 Wall balls Pull ups ThenContinue reading “WOD Monday December 31st”

SEE YOU GUYS AT 9:30 A.M.! “KEV” Complete as many rounds as possible in 26 minutes: With a partner: 6 Deadlifts (each) @ 315 / 218 9 Bar-Facing Burpees (synchronized) 55-ft. Partner Barbell Carry @ 315 / 218 Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combatContinue reading “HERO WOD Saturday December 29th”