WOD: 5/31/17
Strength: Push Press 5 x 3-5 @70& Wod: Kelly 5 RFT Run 400m 30 Box Jumps 30 Wall balls
31
May, 2017
17
May, 2017
WOD: 5/17/17
Push Press 6x4-6 @50% 400m Run 7 OHS 400m Run 7 C&J 400m Run 7 OHS 400m Run 7 C&J
16
May, 2017
WOD: 5/16/17
Strength: Bench 6 x 4-6 @50% Wod: For Time 2 Rounds of: 10 DL & 10 Ring Dips...then 2 Rounds of: 12 DL & 12 Ring Dips (increase # from last round) 2 Rounds of: [...]
15
May, 2017
WOD: 5/15/17
Strength: BS 6x406 @50% WOD: For time 40 DB Snatches 2 Rounds of Cindy 30 DB Snatches 2 Rounds of Cindy 20 DB Snatches 2 Rounds of Cindy 10 DB Snatches 2 Rounds of Cindy
13
May, 2017
Memorial Day Murph!
Join us on Monday at 4:30PM for this CrossFit classic wod! "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of [...]
31
Dec, 2016
Vacation WOD #10
Vacation WODs. No equipment needed! Warm-up: 10-15 minutes Be sure to stretch legs, hips and shoulders each time. Do as much as you need today. Rounds: 2-4 (you decide) Runner's Lunge (10-20 sec stretch per [...]
30
Dec, 2016
Vacation WOD #9
Vacation WODs. No equipment needed! Warm-up: 10-15 minutes Be sure to stretch legs, hips and shoulders each time. Do as much as you need today. Rounds: 2-4 (you decide) Runner's Lunge (10-20 sec stretch per [...]
29
Dec, 2016
Vacation WOD #8
Vacation WODs. No equipment needed! Warm-up: 10-15 minutes Be sure to stretch legs, hips and shoulders each time. Do as much as you need today. Rounds: 2-4 (you decide) Runner's Lunge (10-20 sec stretch per [...]
29
Dec, 2016
Vacation WOD #7
Vacation WODs. No equipment needed! Warm-up: 10-15 minutes Be sure to stretch legs, hips and shoulders each time. Do as much as you need today. Rounds: 2-4 (you decide) Runner's Lunge (10-20 sec stretch per [...]
28
Dec, 2016
Vacation WOD #6
Vacation WODs. No equipment needed! Warm-up: 10-15 minutes Be sure to stretch legs, hips and shoulders each time. Do as much as you need today. Rounds: 2-4 (you decide) Runner's Lunge (10-20 sec stretch per [...]