Category Archives: CrossFit

The gym will be closed Tomorrow for afternoon classes and on Friday November 1st.  Sorry for the inconvenience. JORGE U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico duringContinue reading “WOD Thursday October 31st”

1. Weighted pullup: 3,3,3,3,3 2. Turkish get up: 12 minutes to find max for the day 3. For time: 75 lb thruster x 30 Burpees x 20

1. Split jerk: 3,3,3,2,2,2,1,1,1 2. 8 rounds for time of: 4 Hand stand pushups 6 Deadlifts @ 315lbs

The gym will be open for 12:00 pm class and all afternoon classes. 1. Back squat: 3, 3, 3, 3, 3 2. AMRAP in 15 minutes: 5 Clapping Push-ups 5 Dumbbell Jerks @ 35% body weight/ 25% body weight (5 each arm) 5 Jumping Lunges (5 each leg)

We will be closed tomorrow Sunday October 27th. Sorry for any inconvenience.

For time: 115 lb Hang squat snatch x 10 Glute ham sit ups x 15 115 lb Hang squat clean  x 20 Toes to bar x 25 115 lb Sumo deadlift high pull x 30 Pullups x 35 Lateral bar jumps x 40 (double count) Okay, I know I’ve posted this before, but I loveContinue reading “WOD Friday October 25th”

1.  Push press: 3,3,3,2,2,2,1,1,1 2. For time: 400 meter run 80 kettlebell swings @ 2 pood (Russian) 400 meter run

Hey guys, check out our Havoc gear contest on facebook here. You could win a $50.00 gift certificate to Rogue fitness. 1. For 20 minutes: On the odd minutes:  Power snatch x 1 On the even minutes : Strict Muscle up x 3 2. 500 meter row max

1. Bench Press: 3,3,3,3,3 2. “Annie” 50,40,30,20,10 reps for time of: Double unders Sit ups

1. Front squat: 5,5,5,5,5 2. For time: 24″ Box jump x 40 115 lb Thruster x 30 24″ Box jump x 20 115 lb Thruster x 10