Tuesday, February 28, 2017

4 RFT
12 T2B
12 push Jerk
12 wallballs

Sunday, February 26, 2017

Saturday, February 25, 2017

Friday, February 24, 2017

17.1...


getting it done: Saturday 10am!!
4 rounds

40 partner wallball
30 partner meb ball sit ups
20 partner deadlift
10 partner burpees




Thursday, February 23, 2017

3 RFT
20 cal row/bike
15 pullups
10 deadlifts

Wednesday, February 22, 2017

3x
25 slamball
25 box jumps
10 hspu


The open starts tomorrow!!


We will do the workout on Saturday 10am

Tuesday, February 21, 2017

42-30-18
Butterfly sit ups
21-15-9
squat clean thrusters

Monday, February 20, 2017

Thursday, February 16, 2017

Gym Closed on Monday...


Double D...

10-1 deadlifts
30 DU after each round

"A double under is a popular exercise done on a jump rope in which the rope makes two passes per jump instead of just one. It is significantly more effective than a single rope pass in that it allows for higher work capacity. The "double under" first appeared on CrossFit.com March 9, 2001."

Wednesday, February 15, 2017

3 rounds

35 wallballs
10 ring dips
15 t2b

** burpee motivation - 2 burpees for every break in wallball** 

Tuesday, February 14, 2017

Partner WOD

4 rounds

row 30/25 calories
20 push press
10 burpee box jumps


Round 1:
Partner 1 rows 30/25 calories
Partner 2 push press
Partner 1 burpee box jumps

Round 2:
Partner 2 rows 30/25 calories
Partner 1 push press
Partner 2 burpee box jumps

repeat round 1 and 2



Happy Valentines Day


Monday, February 13, 2017

5x

3 bar muscle ups
5 power snatch
10 OVH lunge

Thursday, February 9, 2017

3 rounds

30 DUMBELL OVH Lunges
20 Box Jumps
10 Deadlifts

Wednesday, February 8, 2017

Heavy Power Clean:
5-4-3-2-1
Heavy Slam ball
10-9-8-7-6

then:
3 rounds
10 SU
10 T2B

Tuesday, February 7, 2017


Reminder that we are hosting Festivus Games It will be FUN! To register click here:
15-12-9

cal row
wallball 20/14
thruster 75/55

Monday, February 6, 2017

4 rounds:

3 min skipping
2min  5 HSPU
          10 T2B
          20 squats
           1 Burpee

Thursday, February 2, 2017

21-15-9
Ring Dips
HPC
Box Jumps








Wednesday, February 1, 2017

3x

3 deadlifts
15 pullups
15 BFB