50 people signed up for the open!
Sunday 3/3/13 In as few sets possible complete: 50 Supine ring pulls 50 Ring pushups + 3 rounds for time: Run 400m 24 Box jumps... Read More
3 more and we have 50 signed up for the open!
Friday 3/1/13 Take 15 min working up to a heavy snatch balance for 3 + In teams of 2: For time: 100 Overhead squats (75/55)... Read More
Yes I agree running is lame but we gotta do it
Thursday 2/28/13 Max effort 1 mile run + 5 rounds for time: 15 Pullups 50 Double unders * 15 min time limit Ask coach: Rest... Read More
Muscle ups
Wednesday 2/27/13 Spend 15 min working on muscle ups + 3 rounds: 1 min max reps rope climbs 15 banded deadlifts (135/95) + 5 rounds... Read More
Train like a champion
Tuesday 2/26/13 10 rounds: 50ft banded sprints + AMRAP 10 min: 50 Burpees w/ jump on 45/25 plate 55 Lateral hurdle jumps (24/20) 60 Overhead... Read More
Easy week…..
Monday 2/25/13 3 rounds: 20 barbell step up 20 see the light situps + 3 rounds for total reps: 2 min max reps KB swings... Read More
Enjoy the deadlifts
Sunday 2/24/13 Establish a 1RM deadlift + “Nancy” 5 rounds for time: Run 400m 15 Overhead squats (95/65) Ask coach: No we are not deadlifting... Read More
Notice the theme in todays post……
Saturday 2/23/13 “Hamilton” 3 rounds for time: Row 1000m 50 Pullups Run 1000m 50 Pushups *45 min time limit Dont be a CrossFit A-hole Read... Read More
3 girls in a row….
2/22/13 Establish a 1rm snatch + In teams of 2: Complete the following “Elizabeth” 21-15-9 Power clean (135/95) Ring dip “Fran” 21-15-9 Thruster (95/65) Pullup... Read More