7.5.17

Wednesday, July 5, 2017 6 Rounds for Time: 200 Meter Run 10 Squat Snatches(75,55)(65,45)(55,35)(35,15) 20 Pushups Welcome back from the holiday! The weights are meant to be very light, today. This will allow you to move quickly through the...

Read more

7.01.17

Saturday, July 1, 2017 “Kelly” 5 Rounds for time: 400 Meter Run 30 Box Jumps (24,20) 30 Wall Balls (20,14)(14,10)(10,6) This is an old school benchmark workout. Try to keep a steady pace with each round being about the same time. Have...

Read more

6.30.16

Friday, June 30, 2017 6 Rounds for time: 15 Calorie Row/Bike (alternate each rnd) 10 Burpees For this last day of June and the end of the burpee challenge we have a nice little mixture of rowing/biking and burpees. The 60 total burpee reps will...

Read more

6.28.17

Wednesday, June 28, 2017 2017 CrossFit Regionals Event 1 For Time: 1200 Meter run 12 Rounds 4 Strict Handstand Pushups 8 Chest to Bar Pullups 12 Squats This workout was the first of 6 for the Regional athletes. It was performed with a weight vest...

Read more

6.27.15

Tuesday, June 27, 2017 Hang Squat Clean 3-3-3 Front Squat 3-3-3 Split Jerk 3-3-3 Another heavy day is here! Today will be a good day to really focus on improving your technique. Go up in weight each set as long as your movement is good.

Read more

6.26.17

Monday, June 26, 2017 20 Minute AMRAP: 400 Meter Run Max rep body weight overhead squat Today’s workout is based off of bodyweight. If you can’t overhead squat your bodyweight than we will be dropping down in percentages to get to...

Read more