Who wants to do the combine??
All kinds of great faces in this picture Wednesday 3/19/14 Every 15 min for 30 min: Run 1 mile + AMRAP 12 min: 40 Power... Read More
CrossFit makes you a better employee
How you feeling??? Tuesday 3/18/14 Alternating tabata Toes to bar Double unders + Hang power clean Work up to a heavy single then 1@95 1@90%... Read More
St. Patricks day
Happy St. Patties day! Monday 3/17/14 7 rounds: 30 Seconds max reps wallball (12/10′ targets) 30 seconds plank hold Front squat Work up to a... Read More
Hog run 2014
Its a squat off! Sunday 3/16/14 Alt min for 6 min: 1 min:5-15 burpees 1 min:10-15 30′ shuttle runs + Work up to a heavy... Read More
5 second rule
Get ready to get your deadlift on! Saturday 3/15/14 “Helton” 3 rounds for time: Run 800m 30 DB/KB squat cleans (50/35) 30 Burpees *45 min... Read More
2014 Stepupathon……….
Friday 3/14/14 8 min conga line sled pull + Snatch balance Work up to a heavy set of 2 + In teams of 2: Against... Read More
Rules to live by
Geoff is getting some serious judging on! Thursday 3/13/14 Alternating tabata V-ups Grasshoppers + 7 rounds: 30 seconds max reps pullups 30 seconds rest 30... Read More
Youtube star
Liz really enjoys overhead squats Wednesday 3/12/14 Every 6 min for 18 min: Run 800m + For time: 30 Handstand pushups 15 Burpee bar hops... Read More
2 down, 3 to go!
Art Tuesday 3/11/14 Alternate with a partner: AMRAP 6 min: Max handstand hold Alternating arm KB windmill *1 partner holds a handstand for as... Read More
10 general skills
Who feels like doing some more chest to bar pullups???? Monday 3/10/14 AMRAP 5 min: 8 Perfect hand release pushups 10 Abmat situps 12 Air... Read More