Wednesday, April 16, 2014

4 rounds

5 hang power cleans
5 front squats
100 sprint

Tuesday, April 15, 2014

Birthday Party Badlands Style

Wednesday, April 2, 2014

The CrossFit Total

Max
Back Squat
Shoulder Press
Deadlift



the crossfit total by Mark Rippetoe





Tuesday, April 1, 2014

10 min AMRAP

8 SA Dumbell Ground to Overhead
7 Ball Slams
6 K2E




Monday, March 31, 2014

21-18-15-12-9-6-3

Thrusters and Burpees



Friday, March 28, 2014

Is Spring here yet??


Tomorrow after 10am Open WOD-Pot luck lunch!! Bring your family, friends some food to share and come on down for some Spring time cheer!!

Friday, March 21, 2014

FUN Friday


1 burpee for every time you set the kettlebell or bar down :)