• Wednesday 4/1/15

    Build to a Heavy Clean Complex: 3 Clean Deadlifts 2 Squat Cleans 1 Power Jerk 2 Split Jerks Read More Here WOD: 5RNDS: @70% of Complex Weight (Rx standard all movements must be correct and each set must be done without dropping the bar) 7- Hang Power Cleans 7-Push Press 7-Push Jerks 7-Front Squats  

  • Tuesday 3/31/15

    20 Minutes: 1 Minute On / 1 Minute Off Row for Total Meters: Goal for Men’s Score = 3000M Goal for Women’s Score = 2500M ***Penalty For Each 5M Under Goal = 1 Burpee Pull Up***  

  • Monday 3/30/15

    Crossfit Total 15mins to establish 1RM Back Squat 15mins to establish 1RM Strict Press 15mins to establish 1RM Deadlift   Warm up as needed, take no more than 3 actual attempts at each 1rm (not including warmup reps). All posted scores must be witnessed and confirmed by a coach. Trainers will be strict on all

  • Friday 3/27/15

    WOD: 100 T2B/K2E 50 YD SHUTTLE SPRINT EVERY TIME OFF THE BAR