• 140714 Monday

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    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 5-10: Back Squat, 1-arm Farmer’s Carry, Wall Ball, T-Push-up–> Dip. Strength Development A1. : Bent Over Row (@ 31X1; 3-6 x 4. ) With barbell. A2. : Weighted Dip (@ 20X1; 4-8 x 3. ) Subtract assist from BW. A2. : Dips (AMRAP […]

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  • 140713 Sunday Recovery

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    Main – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP in 12 minutes @ 80% 10 Walking Lunge Steps 5 Plank Burpees 50ft Bear Crawl 20 Cals on AirDyne Rest 3 minutes Metcon (AMRAP – Rounds and Reps) AMRAP in 12 minutes @ 80% 10 Goblet Squats -Moderate (NTE 24/16kg) 45s Side Plank Right 8 […]

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  • 140712 Saturday

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    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-8: Back Squats, 1-arm DB Press, Box Jumps (Step-down Rnd 1), Rowling. Strength Development A1. : Axle Shoulder to Overhead (2-3 x 4. ) Utilize push-press or push-jerk. A2. : Renegade Row (x 4-6/arm x 3. ) WOD EMOM for 15 Minutes cycle […]

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  • Party Down this Friday with our Pro Athlete

    Party Down this Friday with our Pro Athlete

    Bring your family and friends and get down to the gym Friday, June 18th at 6:00pm to celebrate with Shanna.  Our very own professional athlete is taking off to Phoenix and we’re sending her off with a big ol’ party… Fuel Food, a keg o’ beer and lots of really cool people.  More details are […]

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  • 140711 Friday

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    Main – CrossFit (No Measure) AMRAC in 10 MInutes with Mobility + 2-10: Goblet Squats, TGU, Deadlift, Tire Drags. Strength Development A1. : Deadlift (@31×1; 5-8 x 3) A2. : Turkish Get Up (x 1-2/arm x 2) WOD A. : Metcon (Distance) Partner Tire Drags Max distance in 6 minutes. Non-dragging partner should walk along […]

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  • 140710 Thursday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + Overhead Squat, 1-arm DB High-pull, Axle OH WL, Ring-row (pause against chest). Strength/Skill Development A. : Continental Clean (10 minutes to a double ) B. : Axle Overhead Walking Lunge (x 10-16 Steps x 3. Rest 1-2 Minutes. ) WOD Complete 4 Rounds […]

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  • Watch Shanna in the Pro Grid League Draft

    Watch Shanna in the Pro Grid League Draft

    After seeing more than 500 athletes compete in five combines, the Pro Grid teams certainly have their work cut out for them as they decide not just who they want on their rosters, but who will likely be available for each of their picks. Team rosters are comprised of seven active men and seven active […]

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  • 140709 Wednesday

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    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-12: OHS, 1-arm Farmer’s Carry, Dip, KBS, Burpee Box Jump Over. Strength/Skill Development A1. : Narrow Grip High Pull (NGHP) (@ 21X1; 4-8 x 4. Rest 30s) Burpee Box Jump Overs (AMRAP – Reps) AMRAP in 30s x 4 sets alternating with A1. […]

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