Category Archives: CrossFit

Warm up # 19 1. Bench press: 3,3,3,3,3 2. 5 rounds for time of: 40 lateral barbell jumps 5 Clean (squat cleans) and jerks @ bodyweight This is why we do not use the thumbless grip on the bench press. The risk outweighs the reward.

Warm up # 2 1. Weighted pullup: 3,3,3,3,3 2. For time: 25 Handstand push-ups 50 Toes-to-bar Run 800 meters 75 pound Push press, 75 reps 150 Double-unders

Thank you to everyone who came out this past Saturday for the “White” Hero WOD. We had a great event and raised over $1500.00 for The Ashley White Stumpf Memorial Scholarship fund! We could not have done it without the volunteers and generosity of everyone who attended. Thank you all so much! http://www.kswo.com/category/168869/7-news-video-on-demand?clipId=6807219&topVideoCatNo=103920&topVideoCatNoB=168916&topVideoCatNoC=168912&topVideoCatNoD=168914&topVideoCatNoE=107263&autoStart=true Warm upContinue reading “WOD Monday March 5th”

RENT IS DUE. THANKS! Mark you calenders for March 3rd. We will be doing a Hero workout to honor a fallen soldier and wife of one of our Havoc family. Please click on the link below for more information: http://www.facebook.com/people/Ashley-White-Stumpf/23316229#!/events/145718318883177/  We will be doing the open workout this Friday at 7:00 pm. Come by to have yourContinue reading “WOD Friday March 2nd”

TODAY IS THE 1st. RENT IS DUE. THANKS! Mark you calenders for March 3rd. We will be doing a Hero workout to honor a fallen soldier and wife of one of our Havoc family. Please click on the link below for more information: http://www.facebook.com/people/Ashley-White-Stumpf/23316229#!/events/145718318883177/  We will be doing the open workout this Friday at 7:00 pm. ComeContinue reading “WOD Thursday March 1st”

Mark you calenders for March 3rd. We will be doing a Hero workout to honor a fallen soldier and wife of one of our Havoc family. Please click on the link below for more information: http://www.facebook.com/people/Ashley-White-Stumpf/23316229#!/events/145718318883177/  We will be doing the open workout this Friday at 7:00 pm. Come by to have your score validated. Warm upContinue reading “WOD Wednesday February 29th”

Mark you calenders for March 3rd. We will be doing a Hero workout to honor a fallen soldier and wife of one of our Havoc family. Please click on the link below for more information: http://www.facebook.com/people/Ashley-White-Stumpf/23316229#!/events/145718318883177/  We will be doing the open workout this Friday at 7:00 pm. Come by to have your score validated. Warm upContinue reading “WOD Tuesday February 28th”

Mark you calenders for March 3rd. We will be doing a Hero workout to honor a fallen soldier and wife of one of our Havoc family. Please click on the link below for more information: http://www.facebook.com/people/Ashley-White-Stumpf/23316229#!/events/145718318883177/  We will be doing the open workout this Friday at 7:00 pm. Come by to have your score validated. Warm upContinue reading “WOD Monday February 27th”

Mark you calenders for March 3rd. We will be doing a Hero workout to honor a fallen soldier and wife of one of our Havoc family. Please click on the link below for more information: http://www.facebook.com/people/Ashley-White-Stumpf/23316229#!/events/145718318883177/ If you have not already signed up to do the CrossFit Open, now is time. To be a legit competitor inContinue reading “WOD Friday February 23rd”

Mark you calenders for March 3rd. We will be doing a Hero workout to honor a fallen soldier and wife of one of our Havoc family. Please click on the link below for more information: http://www.facebook.com/people/Ashley-White-Stumpf/23316229#!/events/145718318883177/ If you have not already signed up to do the CrossFit Open, now is time. To be a legit competitor inContinue reading “WOD Thursday February 23rd”