Saturday 4.6.13

Movie night was a huge success!! We had tons of fun and fellowship eating some great food and watching The Sandlot! Be on the lookout for our next social event! 13.5 Or… The Big Apple 5 Rounds 400m Run 20 Burpees

Friday 4.5.13

DT 5 rounds: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Rx women is 105 Remember 6:30 basics and 7 pm graduates are cancelled because of Dinner and a Movie! See y’all thet

Thursday 4.4.13

13.5

4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.read more…

Wednesday April 3rd 2013 O-Lifting Week 8

Strength Back Squat 2×5@65% 3×5@70% Hang Snatch from above knee + Hang Snatch from below the knee 5×1+1, ( build up from 60-87% of best Snatch) Super set A. Snatch Balance 3×3, Rest 1min ( 80-90% of Best Snatch) B. Halting Snatch Dead Lifts right above the knees 3×3, Rest 1min (100-115% of Best Snatch) […]

Wednesday 4.3.13

Goat Day! read more…

Tuesday 4.2.13

Diane 21-15-9 Deadlift (225,155) HSPU

Spirt of the Games CrossFit Open 13.3: David Hamm

Check out this week’s Spirit of the Games read more…

Monday April 1st 2013 O-Lifting Week 8

Strength Front Squat 4×5 @60% OT 75sec Hang Clean from above knee + Hang Clean from below the knee 5×1+1, ( build up from 60-87% of best clean) Split Jerk 5×1 Heavy but not maximal Clean Dead Lift to above the knees 3×5 115% of best Clean -THEN- Conditioning OTM 10min 3 TnG Squat Cleans […]

Monday 4.1.13

There’s no fooling around with this WOD! read more…

Friday 3.29.13

Halo Drop 3 Rounds 500 Meter Row 7 Deadlifts (275, 185) 14 Box Over Jumps (24,20)** ** must face the box on every jump, don’t need to get extension on top of the box. 13.4 is also an option for tomorrow. Reminder the gym is closed Saturday so if you need to do 13.4 get […]