SWOD 3 sets of: Deadlifts 3 reps @ 65% WOD 3 sets of: 10 TnG DL 125/185 10 over the bar Burpees 100 Meter Sprint (mailbox) then Rest 2 mins then 3 sets of: 10 TnG Push Press 75/115 200 Meter sprint (Stop Sign) Score = total time without rest Gym Notes: There will be […]

Rest Day! You have definitely earned it. MOBILITY: 12 & 5:30 Those of you doing the triathlon this weekend get in here and mobilize! -There will be NO open gym on Friday. Sorry for the inconvenience – Saturday Beau will be teaching a CF striking class. If you have yet to partake in this class, […]

WOD Hope For Cures Workout: This is a national CrossFit workout. All the proceeds for this workout go to helping find cures for children’s illnesses. This is an amazing fundraiser. Follow the link here for more details and to make donations. Hope for Cures Three rounds of: Burpees 75 pound Power Snatch Box jump, 24″ box […]

WOD Max Reps 2 min Double Unders 3 min Wall Ball (15/20) 3 min KBS (35/55) (55/75) 2 min Double Unders rest 1 min 1 min Double Unders 2 min Wall Balls 2 min KBS 1 min Double unders *No rest between exercises so transition quickly Score = Total Reps completed Midline 10 strict toes […]

SWOD every 45 sec for 6 min – 8 cycles (16 reps) 0-45, 45-1:30, 1:30-2:15, 2:15-3:00, 3:00-3:45, 3:45-4:30, 4:30-5:15, 5:15-6:00 2 Cleans (full squat) @ 75% WOD With a 3min clock complete: 400 Meter Sprint Max Ground to Overhead *Continue this until you complete 30 ground to overhead or 20 min time cap. Weight: 135/95 […]