Latest Entries
WOD

Fri 4.18.14

WEEKEND UPDATES YOGA IS MOVED TO 11AM AFTER THE COMMUNITY WOD! @ 9 AM TRAVIS IS RUNNING AN OLY CLASS. THIS CLASS WILL BE DEDICATED TO NEW MEMBERS LEARNING THE SKILL OF SNATCH AND CLEAN AND JERK. ALL CURRENT MEMBERS ARE ALSO ENCOURAGED TO COME LIFT WITH US. COME LEARN AND LIFT WITH THE BEST!   … Continue reading

oly day / WOD

Thu 4.17.14

OLY Clean – 75% 5×3 Jerk Behind the neck (hold split for 3 sec) – 75% 5×3 Back Squat – 70% 5×2 CrossFit Midline accumulate 5 min of low plank METCON 4 rds 200 m run 10 DL 225/155 10 T2B TABATA dips This weekend Schedule Saturday: Yoga @ 11AM INTRO @ 9AM We will be going over basic movements of … Continue reading

WOD

Wed 4.16.14

WEEKEND UPDATES YOGA IS MOVED TO 11AM AFTER THE COMMUNITY WOD! @ 9 AM TRAVIS IS RUNNING AN OLY CLASS. THIS CLASS WILL BE DEDICATED TO NEW MEMBERS LEARNING THE SKILL OF SNATCH AND CLEAN AND JERK. ALL CURRENT MEMBERS ARE ALSO ENCOURAGED TO COME LIFT WITH US. COME LEARN AND LIFT WITH THE BEST! Warm … Continue reading

WOD

Mon 4.14.14

Midline 50 hollow rocks 50 russ KB swings Choose a weight and go for UB Strength FS 5×3 @ 75% Metcon 5rds 12 Clean 6 Press 115/75   Weekly schedule Weekend Schedule  Saturday: Yoga @ 8AM INTRO @ 9AM We will be going over basic movements of CrossFit. This class will be great for anyone … Continue reading

WOD

Fri 4.11.14

Skill Running drills Conditioning 1 mile run, 3 min rest, 400m run, 3 min rest 800m run, 3 min rest, 200m run, 3 min rest 400m run, 3 min rest, 100m run You are responsible for your own rest time. This is not a race don’t leave early!   This weekend Schedule Saturday: Yoga @ 8AM … Continue reading