Workout of the Day (WOD)

04/14/2014

4.14.14 WOD

Monday 4/14/14 SWOD Squat Cycle Eccentric: 3 seconds down, 3 second pause, explode up. 2×5@50% 3×6@60 2×4@75 6 rounds ME Power Cleans (185/115) 3 min rest […]
04/10/2014

4-11-14 WOD

Friday April 11th Mobility Spend 15 minutes working hip and spine mobility WOD “Jerry” 1 mile run 2k row 1 mile run
04/09/2014

4-10-14 WOD

Thursday April 10th SWOD 5×5 Press @ 70% 3×3 Push Press @ 80 WOD 5x H. Squat Clean (185/115)(155/95)(135/75) 25x Abmat 2 50x Double Unders 2 […]
04/08/2014

4-9-14 WOD

Wednesday April 9th SWOD Squat Cycle – Front at %’s followed by Deadlift 3 x 10 WOD 8 rounds 8x KBS (70/53) 8x Jumping pull ups […]
04/07/2014

Nano and Lifters

  Reebok Nano 4.0 & Lifter 2.0’s If you want to purchase a pair of Lifters or Nano 4.0’s please place your orders by April 18th. […]
01/04/2015

1/5/15

Main – CrossFit Weightlifting Metcon (Weight) EMOM 6 min 2 Position Snatch (1 Floor, 1 Hang@knees) 70-80% Snatch Balance (3×2@70-80%) Metcon Metcon (AMRAP – Rounds and […]
01/02/2015

1/3/15

Main – CrossFit Metcon Metcon (Time) With a partner (same sex prefered), complete for time: 100 Hang Power Snatches (95/65) 30 Bar facing Burpees 100 Shoulder […]
01/01/2015

1/2/15

Main – CrossFit Class times will be 5:15, 6:15, and 12:00. There will be no evening classes. Take some time today to update your goals on […]
12/30/2014

12/31/2014

Main – CrossFit Weightlifting Front Squat (6×2-3@67%) Metcon Metcon (Time) 6 Rounds for time 9 Deadlifts 6 HSPU 3 OHS RX= 135/95, RX+ = 185/135 Optional […]