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 .....
Strength: 7×2 High Hang Clean and Jerk WOD: Alternating Tabata: Ring Dips Sit Ups *16 rounds
Strength: Every minute on the minute clean and jerks with 90% of 1 rep max WOD: 100 double unders then .....
