WOD Tuesday, 24 October 2017 01:30

Heard there was some faaaaast running today, way to show up everyone! 
Tomorrow:
50-40-30-20-10 
Cal row 
KB swings 53/35

Skill practice - kipping & butterfly pull-ups


WOD Monday, 23 October 2017 01:22

Thanks to everyone who came out to support #reps4rescue supporting @crossfit_our this weekend! We got a ton of reps in and raised money and awareness for an extremely worthy cause.

Tomorrow:
4RFT
400m run 
25 burpees 
Midline/core conditioning 
Tabata hollow rocks


WOD Saturday, 21 October 2017 01:49

Last reminder! We’re participating in this awesome event tomorrow morning from 9:00 to 10:00. You can donate via venmo or just bring cash to the event if you’d like to do that. Please help support this excellent cause!

8:00 Oly
9:00 Fight for their Freedom


WOD Friday, 20 October 2017 00:35

You guys have worked hard this week! Time for another round of “Flexy Friday”

Station 1 - bicep curls 3x10
Station 2- 1 min plank 
Station 3- Bulgarian split squats 3x10 
Station 4- seated DB or KB press 3x10 
Station 5- dips 3-10 to 20 
You will be at each station for 2 minutes and then rotate, 3 rounds total. This is a break from intensity, designed to have fun while getting a good pump! The goal is to add 5-10 pounds to each movement from last week’s weight.


WOD Wednesday, 18 October 2017 18:14

Don’t forget! Our event supporting those amazing people over at @crossfit_our is this Saturday morning from 9:00-10:00! Hope to see you there.

Tomorrow:
Thursday 10/19/17
1-1-1-1-1-1-1
Thruster, push press, push jerk, split jerk
1 set is all 4 movements performed together without dropping the bar

Row conditioning 4x500m rest 1 min between intervals


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