Saturday 6/4/2016
2 Rounds for Time 15 Power Clean and Jerks 185, 133 400m Run with plate 45, 35 9 Plate facing burpees 400m Run with plate... Read More
Friday 6/3/2016
1. AMRAP 5 Bike for max calories rest 1 minute 2. AMRAP 5 Row for max calories rest 1 minute 3. 1 mile run for... Read More
Thursday 6/2/2016
AMRAP 15 5 Strict Chest to Bar Pull Ups 10 Kettlebell Snatches (70, 53) 12 Box Jumps (24, 20)
Wednesday 6/1/2016
1. EMOM 10 Clean Pull + Hang Below Knee Clean & Jerk 2. Back Squat week 1 use 90% of 1RM 5 @ 65% 5... Read More
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.* Murphâ 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