Conditioning: 50/40 Calories rowed 5 Rope climbs 10 Devil presses (2×50/35) 50′ Double dumbbell overhead walking lunges (50/35) For time (12:00 cap) Strength: Front squats 11 @ 35% of 1-rm 9 @ 45% 11 @ 55% 9 @ 65% 11 @ 75% For quality at each load. Work on cycling through big...Read More
When chalk and humidity meet! Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups 3 rounds for time (15:00 cap) Compare to Wednesday, 28 September 2016 …rest 10:00 from completion of “Helen”, then… Skill/Strength: 7 Shoulder press* @ 35% of 1-rm shoulder press 15 GHDs 9 Shoulder press @...Read More
Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join! Conditioning: Partner WOD As many reps as possible in 20:00 of* 7 Burpees 6/4 Calories biked 3 Right-arm dumbbell hang clean and jerk (50/35) 3 Left-arm...Read More
Happy birthday Coach Wade! Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join! Conditioning: “Got Bietz” 53/42 Calories bike 2:00 Rest 20 Snatches (53% of 1 rep max clean and jerk, rounded to nearest 5#...Read More
Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! Conditioning: As many rounds and reps in 20:00 of: 1 Rope climb 2 Bar muscle-ups 4 Kettlebell swings (97/62) 8 Hang cleans (135/93) 16 Handstand push-ups 32 Double unders For score Post results...Read More
Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! Skill: 10 Scapular pull-ups 0:30 Rest 0:20 Chin over bar hold 0:30 Rest 10 Lat activations 1:00 Rest 3 Sets Conditioning: “Ellen” 20 Burpees 21 Alternating dumbbell snatches (50/35) 12 Double dumbbell thrusters...Read More
Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! Skill Work: 4 Negative pull-ups w/ 4-sec count down Rest 1:00 5 Sets for quality Endurance: Partner WOD Bike 300 calories For time Post results and experiences to commentsRead More
Conditioning: As many rounds and reps as possible in 15 minutes of: 16/14 Calories row 12 Alternating pistols 10 GHD Sit-ups 10/8 Calories biked 6 Handstand push-ups For score Strength: Shoulder Press 4 sets of 4 reps at 80-85% of one rep max Rest 1:30 between sets For quality Post...Read More
Come join us at our new location: 6024 S. Sheridan Rd. This Friday is “Bring -a-Friend”! For every first-time person you bring, your name will be entered into a drawing for 5 free cans of Fitaid. And if your friend signs up, you win a free month of tuition!! One month for each friend that...Read More
Come join us at our new location: 6024 S. Sheridan Rd. This Friday is “Bring -a-Friend”! For every first-time person you bring, your name will be entered into a drawing for 5 free cans of Fitaid. And if your friend signs up, you win a free month of tuition!! One month for each friend that...Read More
