WOD Tuesday, 22 January 2013 23:21


10 x 3 DE Bench Press @ 70% 1RM


12 min AMRAP:

12 push press @ 115/75#

12 Toes-to-bar

12 ring dips

WOD Monday, 21 January 2013 17:02


5 minutes double under practice, 5 minutes squat skill work/mobility


1000 meter row

30 back squats @ 70% 1RM

30 burpees

1000 meter row

WOD Monday, 21 January 2013 03:44

Reminder, for MLK day we will be open from 6:00 AM to 10:00 AM, and we will have one evening class at 6:00 PM.


2 x 10 FS, 1 x 20 BS @ 60%...add 10 pounds to this weight from what you did last week.


100 pushups (chest to ground!!!)

5-5-3-3-3-1-1-1-1-1 deadlift

100 situps

TEAM WOD Friday, 18 January 2013 18:25

Free Saturday WOD, bring some friends to share your pain! Hope everyone is good and recovered from FGB yesterday!

FIGHT GONE BAD Friday, 18 January 2013 05:14


2 x 10 FS, 1 x 20 BS @ 60% - Your starting weight for this should be five pounds more than Monday's strength piece.


"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

CrossFit Journal: The Performance-Based Lifestyle Resource 

Mobility WOD

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