Tuesday 6/1/2016
1. Bench Press Week 1: 5 @ 65% 5 @ 75% 5+ @ 85% 5p @ 65% 5p @ 65% 2. 20 alternating Turkish Get... Read More
Monday 5/30/2016
*Reminder only one class at 9 a.m.* Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June... Read More
Saturday 5/28/2016
For Time 30 Thrusters (95, 65) 30 Pullups 30 Box jumps (24, 20) 30 Wallballs (20, 14) 30 Box jumps 30 Pullups 30 Thrusters
Friday 5/27/2016
**Reminder there will only be one class at 9am this coming Memorial Day Monday. Run. Each interval for time. 3x400m; rest 2 minutes between efforts... Read More
Thursday 5/26/2016
1) Build to max bench press 2) Build to max back squat these numbers will be needed for upcoming strength cycle work so make sure... Read More
Wednesday 5/25/2016
“Nate” AMRAP 20 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings 70, 53
Tuesday 5/24/2016
AMRAP 5. Rest 5. AMRAP 5 5 Power Clean 205, 143 4 Shoulder to Overhead 8 Toes to Bar
Monday 5/23/2016
1) Front Squat + Push Press 3-3-3 2) 4 Rounds for Time 30 walking lunges 400m Run
Saturday 5/21/2016
For Time. Teams of 2 800m Run with med ball ‘Karen’ 150 Wall Balls 20, 14 800m Run with med ball *both partners run together. ... Read More
Friday 5/20/2016
1) EMOM 10 2 Snatches 2) AMRAP 6 6 Burpees 20 Double Unders New weightlifting shoes John?