WOD 1st Deadlift 5-5-5(or more) 2nd 4 rounds for max reps of: 2/1.5 KB Swings, 1min Sledge Hammer Strikes, 1min 24” Box Jumps, 1min Turf Sprints, 1min (down+back=1rep) 1min Rest WE ARE SELLING OFF OUR LEFT OVER T-SHIRTS IN PREPARATION FOR OUR NEW CLOTHING ORDER COMING IN.  ALL T-SHIRTS AND SWEATSHIRTS ARE $5!!  THEY ARE AT THE GYM WHILE SUPPLIES LAST. COMPETITION TEAM: Warmup Turf Drills 3 Rounds High Knees Grape Vine Lunges 5 Rounds 10 Squat...

WOD 1st Press 5-5-5(or more) 2nd Row 300 meters 135lb Push Press, 20reps Row 300 meters 135lb Push Press, 15reps Row 300 meters 135lb Push Press, 10reps Row 300 meters 135lb Push Press, 5reps CONGRATULATIONS TO JIM GAMBLE WHO OVER THE WEEKEND COMPETED IN THE NORTH AMERICAN GRAPPLING ASSOCIATION COMPETITION AND TOOK SECOND PLACE IN TWO SEPARATE WEIGHT CLASSES!! JIM WON FOUR OF HIS SIX FIGHTS!! COMPETITION TEAM: Bench Press 5-3-1 or more 50...

Rest Day/Make up Day/Skill Development COMPETITION TEAM: Warm-up 3 Rounds 10 GHD 10 KBS AMRRAP 20 Min 1 Push Jerk 155/115 4 Burpees each round add 1 jerk ENDURANCE TEAM: Meet at 8am 8 Mile...

CONTEST WOD “Santora” 3 rounds for reps of: 135lb Squat Clean, 1min 20’ Shuttle Sprints (forward 20’ and back 20’=1rep), 1min 245lb Deadlift, 1min Burpees, 1min 155lb Jerks, 1min Rest 1min COMPETITION TEAM: Rest...

WOD Tabata the following (8 rounds of each): Back Squat, 95lb Turf Sprints Front Squat, 95lbs Double Unders Overhead Squats, 95lb COMPETITION TEAM: Warm-up as needed Game Day WOD #2 AMRAP 10 Minutes 10 Jerks (135/95lb) 20 Pullups 30 Double Unders Send your time to...

WOD “Grace” For time: 135lb Power Clean and Jerk, 30reps Or “Isabel” For time: 135lb Power Snatches, 30reps ENDURANCE TEAM: Be ready to go at 5:15 Row: 3 x 8 minutes Rest 2 minutes between intervals COMP TEAM : Warm up 3 rounds Suicide 10 pushups AMRAP 12 min Back squat 135/95 Total reps in 12 min At the end of 12 min start: 50 Situps 30 box jumps 24/20 50 Butt ups 30 box jumps 50 hollow rocks 30 box...

Team WOD In Teams of 2: 4 rounds of: 20 Plate Situps 15 Pullups 10 Dips 5 Burpees ***Each athlete will complete 4 rounds. One athlete will row while the other is working. Athletes must complete whole rounds before switching. Minus 1min of total time for every 1000 meters rowed. If your team rows 3000 meters, they will get 3mins off their time. If your team rows 3999meters they will also get 3mins off their time. No...

WOD For time: 100 Box Jumps, 20” “Randy”- 75lb Power Snatches, 75lb 100 Box Jumps, 20” COMPETITION TEAM: Rest Day ENDURANCE TEAM: Meet at gym 5:15 Run 3.1 miles 1 Minute on 10 Seconds off for total...

WOD For time: 21-15-9 225lb Deadlift 135lb Press COMPETITION TEAM: Warmup 100 Double Unders Deadlift 5-3-1 Shoulder Press 5-3-1 10-9-8-7-6-5-4-3-2-1 KBS 2/1.5 Pood C2B...

Rest Day/Make up Day/Skill Development Endurance Team Run: 7am (7ish miles) Crossfit Kids class: 9am,  4-14 year olds Sunday Funday WOD: 11am WOD TBA COMPETITION TEAM: Warmup As Needed Games Day WOD 1 21-15-9 Thrusters Power Clean 115/80lbs EMAIL SCORES TO...

CONTEST WOD “Nate” AMRAP in 20min of: 2 Muscleups 4 HSPUs 8 Kettlebell Swings, 2Pood COMPETITION TEAM: Meeting / WOD at 8am ENDURANCE TEAM: Sunday’s group run has been moved to 7AM. CROSSFIT KIDS CLASS:  SUNDAY 9am,  4-14 year olds SUNDAY FUNDAY WOD: SUNDAY AT 11AM, WOD...

WOD 1st Squat 5-3-1(or more) 2nd AMRAP in 15min of: 5 Hang Squat Cleans, 95lb 7 Box Jumps, 24″ 9 Hack Squats, 95lb COMPETITION TEAM: Rest Day ENDURANCE TEAM: Sunday’s group run has been moved to...

WOD 1st Bench Press 5-3-1(or more) 2nd For time: Wall Ball Pushups, 100reps ***Use 1 Wall Ball. Start in pushup position with your right hand on the Wall Ball and your left hand on the ground. Complete a standard pushup with full ROM. At the top of the rep, switch hand position and complete another pushup with full ROM. That will equal 1 rep. Complete 5 Ring Dips at the top of each min. Workout ends when 100 Wall Ball Pushups is reached. ...

WE WOULD LIKE TO THANK ALL OUR MEMBERS WHO HAVE BEEN SO PATIENT AS WE WORK OUT THE BUGS WITH THE NEW PLACE. TO KEEP EVERYONE UPDATED THE LANDLORD HAS FIXED THE FIRE ALARM (GREAT JOB WITH THE FIRE DRILL TODAY EVERYONE). ALSO WE ARE AWARE OF THE PROBLEMS WITH THE TOILETS AND THEY ARE BEING REPLACED STARTING THIS WEEK. WE PLAN ON TACKLING THE HAND DRYERS AFTER THE TOILETS. WE ARE ALWAYS TRYING TO IMPROVE OUR FACILITY TO PROVIDE A BETTER PLACE TO TRAIN. ...

WOD 1st Deadlift 5-3-1(or more) 2nd 3 Rounds for time of: 20 Hang Power Cleans, 95lb 15 Kettle Bell Swings, 1.5 Pood 10 Knees to Elbows 5 Turf Sprints, (down and back=1rep) COMPETITION TEAM: Meeting / WOD on Saturday at 8am (Hopefully Josh will make it on time) 3 Rounds 5 Burpees 10 Box Jumps 5 C2B Pullups 4 Rounds 20 KB Snatches (10 Each arm) 30 Sec L-Sit 10 Floor Wipers 135/95lb Row 500M ENDURANCE TEAM: Meet at gym at 5:15 am Row 10 x 30 Calories. ...