• 141113 Thursday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 8-12: Back Squat, Dip, 1-arm OH Walking Lunge, Toes 2 Bar (Strict Rnd 1). Strength/Skill Development Hang Clean to Overhead (Build to a triple in 15 MIn) Choice of power or squat clean as well as OH with push-press, push-jerk or split jerk. […]

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  • 141112 Wednesday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-8: Axle Front Squat, Plank Burpee DB DL, Dip, Slammer. Strength Development Spend 20 Minutes working through A1/2: A1. : Paused Front Squat (x 3-5) A2. : 1-arm DB Bent Over Row (x 5-8/arm) WOD Metcon (3 Rounds for reps) Complete 3 Sets: […]

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  • 141111 Tuesday Three Wise Men

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility +5-8: Wall Balls, Snatch Press Under, Pull-up (Strict Rnd 1), Box Jump Over (Step down Rnd 1). Strength/Skill Development Hang Snatch (Spend 12 minutes building to a moderate triple. ) WOD A. : Three Wise Men -Jeremy (AMRAP – Rounds and Reps) AMRAP in […]

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  • 141110 Monday

    Ladies' Night Workout!

    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-8: Back Squat, 1-arm DB Press, 1-arm Farmer’s Carry, C2B Pull-up (Strict Rnd 1), RKBS. Strength/Skill Development Spend 18 Minutes alternating between A1-3: A1. : BTN Press (@3011; 5-8 ) A2. : Suitcase Deadlift ( @ 30X0; x 5-8/arm) A3. : Metcon (No […]

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  • Toys for Tots

    Toys for Tots

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  • 141108 Saturday Everyday Warrior Wk 1

    The group competing in Rush Club tonight!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Sumo Deadlift, Axle Front Squat, 1-arm DB Press, Toes2Bar (Strict Rnd 1). Strength Development A.: Power Clean (8 Minutes to a moderately tough double) B.: Axle Front-Rack Walking Lunge (x 12-16 Steps x 3. Rest 60-90s) WOD Everyday Warrior Wk 1 (AMRAP […]

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  • 141107 Friday

    80 years old & growing stronger everyday!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 3-8: Paused 1-arm OH Squat, Strict C2B Pull-up, Slammer, BSU w/Slammer Strength/Skill Development Spend 18 Minutes alternating b/w A1/2: A1. : Paused Overhead Squat (x 3-5) A2. : Weighted C2B Pull-up (@ 31X1; 3-5 ) WOD Metcon (Time) 400m MB Carry -Moderate NTE […]

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  • 141106 Thursday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-6: Back Squat, 1-arm DB Thruster, C2B Pull-up (Strict Rnd 1), Rebounding x 20s. Strength Development A1. : Deadlift ( 7, 5, 3, 7 ) A2. : 1-arm DB Press (@ 20X1; 4-8/arm x 3. ) WOD Latch (3 Rounds for reps) Complete […]

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