Jana and Doug with the amazing Julie Foucher!   Conditioning: 2016 CrossFit Games Masters Final For Time: 27 Chest-2-Bar Pull-ups Then, 2 rounds of: 12 Deadlifts 9 Hang Power Cleans 6 Jerks   All completed with axle bar Weights: 54 and below: (185/125) 55-59 and teens 14-15: (155/105) 60+: (135/95)   10:00 cap   Flexibility:...Read More

Some common views post-Monday’s WOD. 🙂   Conditioning: Every three minutes on the minute, for 12 minutes perform: Calories Rowed (15/12) 30 Double Unders 10 V-ups 20 High-Lows*   For Quality and Score *High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return...Read More

Strong work to all the athletes that competed in the 2016 CrossFit Games!   Conditioning: 2016 CrossFit Games, Master/Teen Event 3 & 4 “Feel the Berm” 600m Run 20 Burpee Box Jumps (24/18″)   4 rounds for time (20:00 cap)   …Rest 10:00, then…   “Deuce-Deuce” 22 Toes-2-Bar 22 Clean & Jerks (95/65) 80m Sprint Down...Read More

Memorial day “Murph” aftermath.:)   Conditioning & Strength: Run 200m Rest 1 minute Run 400m Rest 2 minutes Run 600m (10:00 cap)   …rest 3 minutes… Perform as many rounds and reps as possible in 5 minutes of: 10 Wall-Ball Shots (20/14) @ (12/9′) 20 Double Unders   …rest 2 minutes… Perform as many rounds...Read More

Gym closed in observation of Independence Day. We will meet at the skate park located at 21st & Riverside, west side of river and south side of 21st at 0800. Friends are welcome. Enjoy your Freedom!   Run 800m 10 rounds of skate park Run 1 mile 10 rounds of skate park Run 800m  ...Read More

Strength 1: Every 90 seconds perform 1 Clean and Jerk at each percentage: 50, 60, 70, 75, 80, 85, 90, 95, 100%   For Quality   Conditioning: Partner WOD* 20 Pull-ups 40 Wall-Ball Sit-up Throws (16/14/12) @ 5m 60 Double Unders 80m Buddy Carry 6 x 100m Sprint 40 GHD Sit-ups 20 Kettlebell Swings (72/53)  ...Read More

  Conditioning A: Run 150m 5 Handstand Push-ups 5 Chest-2-Bar Pull-ups 10 GHD Sit-ups   5 rounds for time (12:00 cap)   Strength: Shoulder Press 3-3-3-3 @ 50-60-70-80%   Push Press 3-3-3-3 @ 60-70-80-90%   For quality (22:00 cap)   Conditioning B: 30 Speed Skips 20 Slammers (12/8) @ 2m 10 Alternating Kettlebell Snatches (53/35)...Read More

  Conditioning 1: Every minute on the minute for 8 minutes, adding 1 rep of each, perform: 1 Handstand Push-up 1 Pull-ups 1 Wall-Ball Shots (20/14) @ 9′   For score* If you make it successfully through all eight minutes, max out on WB shots. Score is total reps completed.   Strength: Power Snatch 3-3-3-3...Read More

  Skill/CFE: Partner up, and perform: 2100m Row Rotate every 150m   For Time   Conditioning: “Holy Thrusters Batman!” Run 400m Max Rep Thrusters (115/75)* …repeat couplet until 100 Thrusters have been performed   For Time *”Max Rep” is defined as any pause in the standing front rack, or any dropping of the bar out...Read More

  Conditioning: Complete as many rounds as possible in 12-minutes of: 3 Chest-2-Bar Pull-ups 6 Push-ups* 9 Weighted Lunges (45/35)   For Score *Burpees can be substituted   Strength: Shoulder Press 1-rep max   Compare to Wednesday, 11 November 2015   Conditioning: 5 Squat Cleans (155/103) 10 Bar-Over-Burpees   5 rounds for time   Burpee...Read More