Mobility at 5:30.  As we’re sure everyone has taken a look at WOD 13.1 burpees and snatch are back!  Come and roll, wrap, and mobilize yourself to prepare for this workout. CORRECTION ON THE PREVIOUS POST, THE CROSSFIT OPEN WODS WILL BE DONE ON EVERY FRIDAY DURING THE NORMAL CLASS TIMES.  STANDARDS WILL BE EXPLAINED, […]

WOD 4 rounds of; 5 DL @ 70% of your max 5 L pull-ups 5 HSPU 10 GHD situps SWOD bench press 3 sets of 3 reps @ 75%

The CrossFit Open is starting this Wednesday! We’ll have in an gym competition just like last year by forming two teams and following the same point system as the open follows. We’d like to see everyone sign up for the Open, however if you want to be in the gym competition but don’t want to […]

The Crossfit Open starts this Wednesday 3/6/13!  We’d like to see everyone join in on the fun as we’ll form two teams in our gym (just like last year) to compete against each other  and compare yourself against other crossfitter’s across the globe.  If you’re not sure how to sign up just ask a trainer […]

Warm Up Choose a one of the following & complete as many reps as possible in 1 min: Toes 2 bar Handstand Push ups Burpees Double Unders Wall Climbs Muscle ups or Dips *choose a different one than yesterday.  Skill 3 x 3 Deadlift @ 75% of 1RM Conditioning  12 min EMOTM: Odd min: 8 […]