Category Archives: CrossFit

Warm up # 8 For time: 500 m row 10 burpee clusters @115 8 Handstand pushups 6 power snatches @115 4 Pistols per leg 2 muscle ups 1 mile run

Warm up # 4 “Fran” 21,15,9 95lb Thrusters Pullups

Warm up # 18 1. Bench press 5,5,3,3,1,1 2. For time: 20,15,10,5  2 pood Kettlbell swings Double unders Glute ham situps

Thanks to everyone who came out this past saturday. It was nice to see you all without having to yell at you. Warm up # 3 “The real 300” 135lb deadlift x 10 135lb back squat x 10 135lb push press x 10 x 10 rounds

Reminder!!! We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. There is a sign up sheet at the gym, please let us know what you will be bringing. Thanks. Warm up of your choice For time: 20,15,10,5 Single arm kettlebell step up press 35/25 Pullups

Reminder!!! We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. There is a sign up sheet at the gym, please let us know what you will be bringing. Thanks. Warm up # 1 1. Turkish get up find 1 rep max 2. “Nasty girls” 3 rounds for time of:Continue reading “WOD Thursday May 12th”

Reminder!!! We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. There is a sign up sheet at the gym, please let us know what you will be bringing. Thanks. Warm up # 23 Kelly Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 poundContinue reading “WOD Wednesday May 12th”

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. There is a sign up sheet at the gym, please let us know what you will be bringing. Thanks. Warm up # 20 1. Strict pullups: max reps x 3 sets 2. Ring pushups: max reps x 3 sets 3.Continue reading “WOD Tuesday May 11th”

 We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. There is a sign up sheet at the gym, please let us know what you will be bringing. Thanks. Warm up: 20 double unders 15 air squats x3 1. Back squat 5,5,3,3,10 2.  For time: 135lb Overhead squat x 25 135lbContinue reading “1WOD Monday May 10th”

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up of your choice 1. Power snatch 2,2,2,2 2. As many rounds as possible in 10 minutes of: 45 lb db snatch x 5 each arm 10 walking lunges 10 pullups 10 walking lunges Why we don’t doContinue reading “WOD Friday May 7th”