Category Archives: CrossFit

RENT IS DUE! Thanks! Starting Monday, December 9th we will have new morning classes Monday-Friday at 6:00am and 10:00am. Saturday, December 15th. Partner WOD!! 12:30pm Warm up #6 1. Front Squat: 3, 3, 3, 3, 3 2. AMRAP in 12 minutes of: 6 Thrusters @ 115lbs/80lbs 6 Chest-to-bar pullups

Yo. The Crucible is this Saturday. The Havoc team heat will start at 12:15 pm. If you are running you need to be at CrossFit Havoc @ 10 am. Warm up of your choice 1. Weighted Pushup: 5,5,5,5,5 2. 3 rounds for time of: 25 wallballs – Every time you drop the medicine ball do 5 pushups. 200 meterContinue reading “WOD Friday November 30th”

Warm up: 2 rounds of: Behind the neck jerk with empty bar x 10, Back extension x 10 1.  Power Snatch : 2 reps EMOTM for 10 minutes 2.  AMRAP in 10 minutes of: 1 Power Snatch @ 75% of last 2 reps from EMOTM 2 Rope Climbs 3 Burpees with jump over the bar  

Nutrition with Jen at 5:30 Yoga at 7:00 Warm up # 2 J.J. U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operationsContinue reading “WOD Wednesday November 28th”

This Saturday is the Crucible run in OKC. If you want to be on the Havoc team please bring your $60.00 entry fee by Today.  Warm up # 5 1. Every minute on the minute for 10 minutes: 1 Power clean 1 Hang clean 2.  2 rounds for time of: 135 lb bench press xContinue reading “WOD Tuesday November 27th”

This Saturday is the Crucible run in OKC. If you want to be on the Havoc team please bring your $60.00 entry fee by Tuesday.  Yoga today at 6:00 Warm up: 3 rounds of Glute ham raise x 10/ Burpees x 5 1.  Back squat: 3,3,3,3,3 2. For time: Wall climbs x 20 GHD sitContinue reading “WOD Monday November 26th”

The gym will be closed this Thursday and Friday. We will see you after Thanksgiving! Yoga tonight @ 7pm If you plan on running the Crucible on December 1st. Please bring $60 to Natasha or Maressa for registration by next Tuesday at the latest. Thanks! “Gobble Gobble” For time: 20 Kettelbell snatch (10 each arm) @ 2 pood 30Continue reading “WOD Wednesday November 21st”

Due to Thanksgiving and building repairs, the gym will be closed this Thursday and Friday. Yoga  tomorrow night @ 7 pm If you plan on running the Crucible on December 1st. Please bring $60 to Natasha or Maressa for registration by this Wednesday. Thanks! Warm up # 11 1. Weighted pullup: 3,3,3,3,3 2. For time: 10,8,6,4,2 repsContinue reading “WOD Tuesday November 20th”

The gym will be closed this Thursday and Friday. Yoga tonight @ 6 pm If you plan on running the Crucible on December 1st. Please bring $60 to Natasha or Maressa for registration by this Wednesday. Thanks! Warm up # 25 “The Other Total” Find your 1 rep max for these 3 movements. You get 3Continue reading “WOD Monday November 19th”

Warm up of your choice 1. Every minute on the minute for 16 minutes: Turkish get up x 1 – Alternate arms each minute  2. 3 Rounds for time: 155 lb Power clean and jerk x 6 Burpees x 9 This is an example of perfection in the split jerk.