“I’ve  been screaming at the top of my lungs at my family, ‘Work out! Work out! Old age is coming!” – Cher HAPPY BIRTHDAY! ANOTHER YEAR STRONGER! “As You Were” 8 Burpee Box Overs (30/24″) 8 Power Cleans (135/93) 8 Toes to Bar + Knees to Elbow* 8 Front Squats (135/93) 8 Ring Dips  ...Read 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

Click here to register for the the 2014 CrossFit Games   Strength WOD: Hang Snatch 3-3-3-3-3 @60% 1RM For Quality (15:00 cap)       Main WOD: “The Challenge” 20 Chest-2Bar Pull-ups 30 Box Jumps (24/20″) 40 Sit-ups 40 Kettlebell Swings (53/35) 30 Ring Dips 20 Front Squats (135/93)   2 rounds   Sell-out: 40 Burpees onto...Read 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

  “In Sync”   Perform as many reps as possible in 1 minute at each station, 15 seconds to rotate, 90 seconds rest between rounds of:   Slammers (12/8) Wall-Ball Push-ups Double Unders Box Jumps (24/20″) Chest-2-Bar Pull-ups   4 rounds for score     Post total score to commentsRead More

  Main WOD: “Skippin’ Town” 90 Speed Skips 60 Sledge Swings (10/8) 30 Slammers (12/8) 10 Parallette Pass Throughs   4 rounds*   …then 50 Burpees*   For total time     Strength WOD: Clean & Jerk (20 minute cap) Warm-up 6, 4, 2 gradually increasing weight, then 1 reps @ 70% 1RM 1 reps...Read More

   Before (2010) / After (2013) Holiday Hours: 31 DEC 0515, 0900, 1200, 1530; 01 JAN Closed; and 02 JAN 0600 and 1730 Competitors   “Resolution” 500m Row 10 Deadlifts (245/165) 20 Overhead Squats (65/45) 20 Kettlebell Swings (1.5/1 pood) 10 Handstand Push-ups   5 rounds for time     Post time to comments Compare...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

  “Dancin’ Time”   20  Calories Rowed 30 Burpees 40 Ground-2-Overhead (95/63) 50 Double Unders 40 meters Overhead Walking Lunge (35/25) 30 Toes-2-Bar 20 Box Overs (24/20″) NO TOUCHING BOX!   For Time     Post time to commentsRead More

  “12 Days of Christmas” 1 Clean & Jerk (125/83) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/95) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps (30/24″) 10 Kettlebell Swings (53/35) 11 Handstand Push-ups 12 Row 1200m   For Time*     Post time to comments Similar to Friday, 21 December...Read More