Train slow, be slow. Train fast, be fast.

W.O.D

Posted by on Oct 1, 2014

CrossFit Skill/Strength 1) Push Press: 3-3-3-3-3 then Conditioning: 5 Rounds for individual time: 20 Cal Assault Bike Rest 1:1 Post your scores to the...

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Nutrition

Posted by on Sep 7, 2014

When it comes to CrossFit I think its best if we just set the record straight. We are 90% obsessed with performance and 10% about how we look naked. Although that number is probably...

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Coaches Blog!

Posted by on Sep 7, 2014

When it comes to CrossFit I think its best if we just set the record straight. We are 90% obsessed with performance and 10% about how we look naked. Although that number is probably...

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Community

Posted by on Jun 4, 2014

“You are confined by the walls you build for yourself” Well were knocking them all the hell down! I really cannot believe I get to finally make this post/announcement....

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Recent Posts

Thursday

CrossFit Skill/Strength 1) Push Press: 3-3-3-3-3 then Conditioning: 5 Rounds for individual time: 20 Cal Assault Bike Rest 1:1 Post your scores to the Whiteboard.

Wednesday

CrossFit Skill/Strength 1a) 4×6 Ball Up 1b) 4×6 DB Bent over Row ~Heaviest Possible ~Rest 1:00 then Conditioning: For Time 100 Double Unders 80 Burpees 60 Box Jumps 24/20″ 40cal row Post your scores to the Whiteboard.

Tuesday

CrossFit Skill/Strength 1) 1 Snatch + 2 OHS: 1-1-1-1-1 then Conditioning For Time 21-15-9 OHS 95/65 C2B Pull Up Post your scores to the Whiteboard.

Monday

CrossFit Skill/Strength 1) 1x20RM HBBS: +15# then Conditioning 3 Rounds 8 DB Snatch 50/40 500M Row Post your scores to the Whiteboard.

Saturday

CrossFit Conditioning Teams of 2 Partner Fire Karen 150WB Every Break Run 400m *For the Wall Ball both must squat each rep Post your scores to the Whiteboard.

Friday

CrossFit Skill/Strength 1) 1x20RM HBBS -#5 heavier than last time then Conditioning 18-15-12 Squat Clean 155/105 C2B Pull Up Post your scores to the Whiteboard.

Thursday

CrossFit Skill/Strength 1a) 5x:20 L-Sit 1b) 5x :20 Arch Hold then Conditioning For Individual time: 4x400m Run Rest 1:00 Post your scores to the Whiteboard.

Wednesday

CrossFit Skill/Strength 1) Power Snatch + Snatch: 1-1-1-1-1-1 ~Rest :60 then “Fight Gone Bad” Three rounds of: Wallball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push press, 75/55 pounds (Reps) Row (Calories) *In this workout you move from each of five stations after a minute....