CROSSFIT: A. 2k Row B. 2R not for time: 10 wall-sit stick-ups banded bully 10 spiderman lunges posterior chain floss… Read more Friday 1/31/14

CROSSFIT: 20 min AMRAP 5 Jumping Squats- no weight 10 pistols with box (1 legged box squat)- keep shin as… Read more Wednesday 1/29/14

NO CLASS TODAY DUE TO COLD. WE WILL MEET WEDNESDAY! CROSSFIT: 3 sets: 12 pushups 40 air squats rest 2… Read more Tuesday 1/28/14

WE WILL BE CLOSED MONDAY & TUESDAY  DUE TO EXTREME COLD. We will have classes on WEDNESDAY. CROSSFIT: Due to… Read more Monday 1/27/14

CROSSFIT: 4 sets @90%: 10 db snatch tough 400m Row rest 1:45 + 4 sets @90%: 10 kb swings tough… Read more Saturday 1/25/14

CROSSFIT: 5R: 20 push-ups 20 GHD sit-ups 20 box squats 20 Bulgarian Split squats 20 WBS SHE: A. Build to… Read more Friday 1/24/14

CROSSFIT: Tabata 20 sec work, 10 sec rest x 8 sets (4min) *Burpees *Lunges *AD *Push-Ups each movement will be… Read more Wednesday 1/22/14

CROSSFIT: Seven rounds for time of: 15 GHD Sit-ups 15 Back extensions 10 Thrusters 10 Hang Power Cleans *same weight… Read more Tuesday 1/21/14

CROSSFIT: 20 min AMRAP of: Push Jerk- 95/65lbs Goblet Squats SHE: A. BS @20X1; 2,2,1,1,1; rest 2-3 min B. Emom… Read more Monday 1/20/14

CROSSFIT: For time: 30 Muscle-ups 135 pound Clean & Jerk, 21 reps Row 2,000 meters SHE: A. BS @20X1; 3,2,1,1,1;… Read more Saturday 1/18/14