WOD

Push Jerk 5-5-3-3-3-3 Weighted Sit Up  4×25 ~post results to comments

***Reminder there will only be one class at 9am**   Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed... Read More

**Bring A Friend Day**   Team Relay AMRAP 20 12 Dumbbell Ground to Overhead (50, 35) 7 Burpees 100m Run Athletes must complete each movement... Read More

15 Minute Ladder 1 Press @ 60% 1RM 1 Strict Pull Up Increase by 1 rep each round   ~post results to comments.  

Ruben Aleksanyan (105kg+, Armenia) cleaning 235kg/251kg at the 2014 Europeans.   Clean & Jerk     4 x 2 @ 80%,  4 x 1 climbing form dependent... Read More

4x200m; rest 1 minute between sets 3x400m; rest 2 minute between sets 2x800m; rest 3 minutes between sets   ~post results to comments  

Back Squat 3-3-3-3-3   For Time 400m Row 50 Burpee   ~post results to comments.  

This coming Saturday May 24th we will be having another “Bring A Friend Day”. Class at 8:30 will be open to anyone and everyone. Bring... Read More

For Time 10-9-8-7-6-5-4-3-2-1 Power Clean (155, 105) Chest to Bar Pull Up Kettlebell Swing (53, 35)   ~post results to comments.

Video has nothing to do with the workout, but if you want a good laugh and learn how to defend yourself in a bar enjoy!... Read More