The WOD is up! Fri, 7/1/2016 CrossFit 20 Minute Time Cap 55 Box Jumps 55 Dips 55 OH Walking Lunges 55 KB Suitcase DL 1000m Row 50 Wall Balls 30 Pull Ups http://ift.tt/2965odV

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The WOD is up! Thu, 6/30/2016 New You Challenge Tabata 4 Min Flutter Kicks Push Press 2-2-2-2-2-2 Add Weight each set 15-12-9-6 Thrusters Burpees Thu, 6/30/2016 CrossFit 6 Minute AMRAP 6 Pull Ups (Banded) 6 Squats 3 Wall Walks 400m Run 3 RFT 15 Power Cleans 15 HRPU 400m Run http://ift.tt/29b1l4N

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The WOD is up! Wed, 6/29/2016 CrossFit Tabata 4 Min Flutter Kicks Push Press Doubles 15-12-9-6 Thrusters Burpees http://ift.tt/292xutr

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The WOD is up! Tue, 6/28/2016 CrossFit Snatch Work EMOM 8 Minutes 2 Reps Every Minute Add weight each set 3 RFT 20 Overhead Squats 20 KB Swings 100m Run Barbell Club: Jerks 80% 4/2 Push Press HS Drops 3/6 Clean Pulls: 90% 5/5 Conditioning: 5 Rounds 100m Run 10 Burpees 10 Dips Tue, 6/28/2016 New You Challenge Front Squat EMOM 10 Minutes 3 Reps Every Minute Add weight every set 10 Min AMRAP 10 Med Ball Cleans 10 T2Bar 50 Double Unders http://ift.tt/293R9LA

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The WOD is up! Mon, 6/27/2016 Barbell Club Muscle Snatch: 4/3 - 3/2 Snatch 70-75%: 4/3 Clean + Jerk: 70% 3/2+1 Snatch balance: HS Conditioning: 3 Sets 30 DU 30 GHD Sit ups Mon, 6/27/2016 CrossFit Front Squat EMOM 10 Minutes 3 Reps Every Minute Add weight every set 10 Min AMRAP 10 Med Ball Cleans 10 T2Bar 50 Double Unders http://ift.tt/290HfJ2

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The WOD is up! Fri, 6/24/2016 Barbell Club Blocks Power Snatch Work for a heavy double for day and then Heavy Single. Power Clean + Push Press 4/2+1 Strict Press 3RM drop 20% 3/6 Tricep and Upper Back work 3/20 Fri, 6/24/2016 CrossFit 3 RFT 100m Run 10 Box Jumps 10 SHOULDER 2 OH 4 Rounds 1 MIN AMRAP WALL BALLS 1 MIN AMRAP CAL ROW 1 MIN AMRAP GHD SIT UPS 1 MIN AMRAP HRPU 1 MIN AMRAP SUMO DL HIGH PULL 1 MIN REST Fri, 6/24/2016 New You Challenge http://ift.tt/28POXE4

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The WOD is up! Thu, 6/23/2016 CrossFit Push Press + Power Jerk + Split Jerk 3 RFT 10 HSPU 20 OH LUNGES 30 PULL UPS Thu, 6/23/2016 New You Challenge Snatch Work (High Hang, Hang, Low Hang) 12 Min AMRAP 12 Snatch Grip Deadlift 24 KB Swings 36 Double Unders Thu, 6/23/2016 Open Gym Handstand walk home. (I don't care how close/far you live....) http://ift.tt/28R3J0U

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The WOD is up! Wed, 6/22/2016 Open Gym 5 Mile Run EMOM 40 burpees If you finish in less than 3 days you get a HIGH FIVE! ...if not you get a low five... Wed, 6/22/2016 New You Challenge 12 Min AMRAP 12 Snatch Grip Deadlift 24 KB Swings 36 Double Unders http://ift.tt/28Ruhva

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The WOD is up! Wed, 6/22/2016 Barbell Club Front Squat Pause 70-75% 4/2 Snatch 80% 3/2 Clean and Jerk Heavy 2+1 Front Squat HS Drop 20% 3/6 Wed, 6/22/2016 CrossFit Snatch Work (High Hang, Hang, Low Hang) 12 Min AMRAP 12 Snatch Grip Deadlift 24 KB Swings 36 Double Unders Wed, 6/22/2016 New You Challenge Snatch Work (High Hang, Hang, Low Hang) http://ift.tt/28Ruhva

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WOD Tuesday 6/21/16

The WOD is up! Tue, 6/21/2016 CrossFit 5 RFT 5 Pull Ups 10 Push Ups 15 Squats 10 MIN AMRAP 10 Box Jumps 10 KB Swings 10 Sit Ups 1000m Row Rest 3 Minutes 1000m Row Beat your first time! Tue, 6/21/2016 New You Challenge Back Squat 3-3-3-3-3 3 RFT 12 OHSQ 135/95 12 T2B 12 Burpees 100m Run Barbell Club BNK Jerk + Jerk 70-75% 5/2+1 Push Press Heavy Double Clean Blocks Pulls 80% 3/3 90% 5/2 http://ift.tt/28JyKyR

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The WOD is up! Mon, 6/20/2016 Barbell Club Muscle Snatch to Squat 50% 4/3 Snatch +Hang Snatch 70-75% 5/1+2 Clean 70-75% 5/3 Snatch Pulls 80% 3/3 90% 4/3 Trap/Tricep Accessory Mon, 6/20/2016 CrossFit Back Squat 3-3-3-3-3 3 RFT 12 OHSQ 135/95 12 T2B 12 Burpees 100m Run Mon, 6/20/2016 New You Challenge Back Squat 3-3-3-3-3 3 RFT 12 OHSQ 135/95 12 T2B 12 Burpees 100m Run Mon, 6/20/2016 Open Gym 5000m Row http://ift.tt/28IRxy0

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The WOD is up! Fri, 6/17/2016 Barbell Club Deficit Sn Pull + DL 90% 3/3+2 Power Clean + FS 70% 4/3+2 BNK Jerks 75% 5/1 Hold Catch 3 Count 100 Abs Fri, 6/17/2016 CrossFit Clean Work 12 MIN AMRAP 50 Power Cleans (95/65) 50 Wall Balls (20/14) 50 Burpees Fri, 6/17/2016 New You Challenge Clean Work Teams of 2 15 Min AMRAP 30 Power Cleans 30 Wall Balls 30 Burpees http://ift.tt/266EQBt

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The WOD is up! Thu, 6/16/2016 Barbell Club Front Squat Pause 75% 4/3 Snatch Blocks 80% 5/1 Clean Blocks 80% 5/1 Front Squat HD Drop 30% 2/8 Thu, 6/16/2016 CrossFit Split Jerk Practice 15 Min EMOM 1. 10 HSPU 2. Sprint 100m 3. 10 Pull Ups Thu, 6/16/2016 New You Challenge Deadlift Practice 21-15-9 Deadlift Box Jumps Around Lot 1x Thu, 6/16/2016 Open Gym http://ift.tt/1UamJ62

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WOD Monday 6/13/16

WOD Thursday 6/9/16

WOD Wednesday 6/8/16

WOD Tuesday 6/7/16

WOD Friday 6/3/16

WOD Thursday 6/2/16