Category Archives: CrossFit

Warm up # 3 1. Hang power clean: 5,5,3,3,10 2. 3 rounds for time of: 400 m run 1 pood bulgarian split squat thruster x 10 each side

ANOUNCEMENT!!  THE GYM WILL BE CLOSED IN THE AM TODAY! For time: 3 rounds of: 315 lb Deadlift x 5 135 lb Snatch x 5 3 rounds of : 50 sit ups 50 mountain climbers (double count) This is one continuous effort. There is no break between each couplet.  

ANOUNCEMENT!!  THE GYM WILL BE CLOSED IN THE AM ON WEDNESDAY OCT 6th. Warm up # 2 Jack Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvisedContinue reading “WOD Tuesday October 5th”

ANOUNCEMENT!!  THE GYM WILL BE CLOSED IN THE AM ON WEDNESDAY OCT 6th. Warm up # 4 1. Front squat 5,5,3,3,10 2. For time:  60 pullups 60 Double unders 60 Wallballs 30 pullups 30 double unders 30 wallballs

TODAY IS THE 1st RENT IS DUE. THANKS. Warm up of your choice 1. Bench press 5,5,3,3,10 2. 5 rounds for time of: 20 double unders 10 thrusters @95lbs

Warm up # 1 1. Test # 3 Tabata interval air squats followed by 4 minutes of max muscle ups. 2. As many rounds as possible in 6 minutes of: 12 pullups 6 Hang power cleans  @ 175lbs

Warm up # 10 1. Turkish get up 1,1,1,1,1 2. Weighted pullup 5,5,5,5,5 3. 3 rounds for time of: 185 back squat x 5 Burpees x 10 20″ Box jumps x 15 Glute ham sit ups x 20

Warm up # 16 2 rounds for time of: 1600 meter run 3200 lbs from ground to overhead

Warm up # 19 1. Deadlift: 5,5,3,3,10 2. Ten rounds for time of: 135 pound Deadlift, 15 reps 15 push-ups  Saturday was awesome guys! We raised just under $1,900.00 for the 3 charities!  Lots of competitors and spectators came out which created a great positive atmosphere. We have alot of good pics that I post later this week.Continue reading “WOD Monday September 27th”

The gym is closed today!!! Saturday is Fight Gone Bad starting at 10am. Don’t forget to set up your fundraising page by following the link above. Warm up of your choice As many rounds as possible in 15 minutes of: 100 meter sprint 1 burpee 100 meter sprint 2 burpees 100 meter sprint 3 burpeesContinue reading “WOD Friday September 24th”