WOD

400m Run 21 Kettlebell Swing (70, 53) 21 Toes to Bar 400m Run 15 Kettlebell Swing 15 Toes to Bar 400m Run 9 Kettlebell Swing... Read More

 REMEMBER that we have Dr. Sean Rockett coming in to speak at 9:45 tomorrow morning.  Those who are attending his injury prevention seminar $20 will... Read More

1) Deadlift 3-3-3-3-3-3   2) 5 Rounds Every 2 Minutes 200m Run then AMRAP box jumps (24, 20)   ~post results to comments.  

5 Rounds for Time 10 Power Cleans (135, 95) 15 Wall Balls (20, 14)   ~post results to comments.  If you plan to attend the... Read More

AMRAP 1 Minute Strict Pullup or Ring Row   Immediately following for Time: 400m DB or KB Farmer carry AHAP 1 Mile Run with bumper... Read More

**Announcement** Topic:            Crossfit Injury Prevention Speaker:       Sean Rockett, MD Date:             Saturday November 2, 2013 at 9:45 a.m. Where:         CrossFit... Read More

8 Rounds 20 Seconds Chest to Bar Pull up Rest 10 Seconds 20 Seconds Clean & Jerk (135, 95) -then- Rest 1 Minute 2 Minutes... Read More

For Time: 21 Push Press (95, 65) 21 Pullup 25 Situp 18 Push Press 18 Pullup 25 Situp 15 Push Press 15 Pullup 25 Situp... Read More

Back Squat 4 x 9 @ 70% + 20 pounds   For Time 30 Kettlebell Swings (70, 53) 15 Burpees 20 Kettlebell Swings 15 Burpees... Read More

3 Rounds for Time 400m Run 15 Power Snatch (115, 75) 12 Pullup   ~post results to comments.