Strength WOD: Jerk 3-3-3-3-3+ @ 60% 1RM For Quality (15:00 cap)     Conditioning WOD: “Titanium Core” 1-2-3-4-5-6-7-8-9-10 Overhead Squats (95/63) 10-9-8-7-6-5-4-3-2-1 Toes-2-Bar   For Time     Post weight and reps, and time to commentsRead More

  “Death by Triple Play”   Death by Box Jumps (24/20″) 1 on minute 1, 2 on minute 2, and so on…   …Rest 5 minutes   Death by Hand-release Push-ups (by 2’s) 2 on minute 1, 4 on minute 2, and so on…   …Rest 5 minutes   Death by Sit-ups (by 3’s) 3...Read More

  Strength WOD: Deadlift 5-5-5-5-5 @60% 1RM For Quality     Conditioning WOD: “Late night” 7 Strict Pull-ups 14 Kettlebell Sumo Deadlift High-Pulls (53/35) 21 Double Unders   3 rounds for time     Post lift experience, weight used, and time to commentsRead More

Click here to register for the the 2014 CrossFit Games   3 sets max rep Strict Pull-ups 3 sets max rep Strict Handstand Push-ups   …Rest 10 minutes   11 minute ladder 2-3-4-rest-5-6-7-rest-8-9-10 reps of: Kettlebell Swings Push-ups Jumping lunges   2 reps of each on minute 1. 3 reps of each on minute 2....Read More

    Strength WOD: Clean 3-3-3-3-3 @65% 1RM For Quality (15:00 cap)       Main WOD: “Wanted” 21-15-9 rep rounds of: Calories Rowed V-ups Ring Dips   For Time     Post time to commentsRead More

  “Muscle-head”   5 Muscle-ups 10 Overhead Squats (115/75) 20 Calories Rowed   4 rounds for time     Post time to commentsRead More

  “Mere Mortals”   Every minute on the minute perform: 3 Power cleans (115/75) 3 Front Squats 3 Split Jerks   Continue performing these 9 reps until you cannot complete the reps within the minute. There will be a 15 minute cap. If minute 14 is successful, on last minute, do as many cycles as...Read More

  Strength WOD: Snatch (20 minute cap) Warm-up 6, 4, 2 gradually increasing weight, then 1 reps @ 70% 1RM 1 reps @ 80% 1RM 1+ reps @ 90% 1RM     Conditioning WOD: “Insatiable” Complete as many rounds as possible in 8:00 of: 6 Shoulder-2-Overhead (95/63) 9 Bar-over-Burpees 12 V-ups     Post max reps...Read More

Strength WOD: Perform the following for quality (20 minute cap): Hang Power Clean Warm-up: 8, 6, 4 rep, gradual weight increase 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @ 85% 1RM     Speed WOD: “No Doubt” 21 Kettlebell Push-ups 15 Box Jumps (30/24″) 9 Strict Pull-ups   3 rounds...Read More

Holiday Hours: 31 DEC will be 0515, 0900 & 1200; 01 JAN Closed; and 02 JAN will be normal hrs   Strength WOD: Perform the following for quality (20 minute cap): Clean & Jerk Warm-up: 8, 6, 4 rep, gradual weight increase 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @...Read More