WOD

WOD- EMOM for 16 Min ODD: Muscle Ups EVEN: Mountain Climbers/KB Swings    

Two weeks ago Simon approached me asking if there was a hero workout named Ashley and if we could add it to the programming... Read More

WOD- AMRAP in 8 min 10-9-8-7-6-5-4-3-2-1 DB Hang Hang Power Clean Box Jumps

WOD- Back Squat 7 rep  

WOD- Diane 21-15-9 Deadlift HSPU   here’s the fastest http://games.crossfit.com/video/dan-bailey-vs-diane   Here’s not the fastest

Nick and Jesania are having a joint birthday party at the gym tomorrow night after the 5:30 class. Please stop by and wish them a... Read More

WOD A- For Time: 30 Rope Climbs or WOD B- For Time: 100 Toes 2 Bar  

On a lighter note WOD- Deadlift 5-rep

WOD- For Time 30 Burpees 30 Push Press 20 Burpees 20 Push Press 10 Burpees 10 Push press *1 Min After workout, perform a max... Read More

Diane will be next week. Had enough deadlifts in Christian’s workout saturday. WOD- “Helen” 3 Rounds for Time Run 400m 21 KB Swings 12 Pull... Read More