Monday 11/30/2015
1) Power Clean (Touch and Go) 2-2-2 2) AMRAP 12 Power Clean + L&R Front Rack Lunge + Jerk + L&R Back Rack Lunge... Read More
Saturday 11/28/2015
Partner AMRAP 20 400M Run 20 Burpees 12 Power Snatch (135, 95) 12 Power Clean & Jerk (135, 95) 20 Alternating Partner Box Jump (24,... Read More
Friday 11/26/2015
***Classes at 9am and 5:15pm only*** 4 Rounds for Time 400m Run 25 Kettlebell Swings 53, 35 30 Sit Ups
Thursday 11/26/2015
***One class at 8am only*** Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th,... Read More
Wednesday 11/24/2015
Clean and Jerk 4×1 @ 90% 2×2 @ 70% Back Squat 3 x 5 @ 75%
Tuesday 11/24/2015
EMOM 20 Alternating 1) 2 Muscle Ups 2) 30 Seconds Max Double Unders
Monday 11/23/2015
Box Schedule: This week- normal classes Monday – Wednesday, Thursday one class 8am, Friday 9am & 5:15 only, Saturday normal. Christmas Party December 12th at... Read More
Saturday 11/21/2015
partners will tag out each time and one will rest while one works 4 x 400m Runs 20 Clean and Jerks 135, 95 6 x... Read More
Friday 11/20/2015
EMOM 30 30 Seconds Row for calories 3 Shoulder to Overhead at 70% 1RM 1-3 Rope Climbs alternate movement each minute
Thursday 11/19/2015
For Time 10-9-8-7-6-5-4-3-2-1 Hand Stand Push up Deadlift (225, 135) Toes to Bar