Strength: High Bar back squats @ 70% for 2 minutes, 75% for 2:15 minutes, and 80% for 2 minutes Strength: .....
Strength: Establish a one rep Clean and Jerk WOD: 3 rounds for time 1 minute max effort hand stand push .....
Schedule Update! Now that school is in full swing and the sun is setting earlier the attendance seems to be .....
Team Saturday! THE RESCUE (WOD borrowed from CrossFit Firebase – thanks Danny!) Today you have joined a four person special .....
Friday Mobility Session – get loose, get limber!! Bench Mark Friday!! “Diane” 21-15-9 Deadlifts 225/160 Handstand push ups
Strength: 1 Power clean, 1 hang clean, 1 push press @ 75% every 45 seconds for 6 minutes WOD: 1 .....
Strength: High bar back squat 1×5 @75% 1×5 @ 80% 1×3 @ 85% 3×1 @ 90% WOD: 5 rounds for .....
Take a moment to wish Jessica Noon a Happy Birthday today! I would also like to take a second to .....
Strength: Establish a 1 rep max Split Jerk WOD: 5 Rounds for time: 25 jumping squats 45# 20 push press .....
Strength: Hang Clean and Push Press every 30 seconds for 7 minutes @ 70% of 1 rep max WOD: 25 .....
Benchmark Friday!! Today we do Kelly for Legion. Legion was one of our pack members brought down one year ago .....
Strength: Establish a 3 rep max touch and go power clean WOD: 3 rounds for tech: 10 shoulder press 10 .....
