“Nicole” Complete AMRAP in 20 minutes of: Run 400m Max rep pull-ups Post number of pull-ups complete each round to commentsRead more

Happy Independence Day! Enjoy the freedom MANY have died for. “Barbara” 20 Pull-ups30 Push-ups40 Sit-ups50 Squats 5 rounds for time Compare to 25 Jun 08 Post time to comments Remember, the CrossFit gym will be closed 03-12 July. WOD’s will be posted upstairs, and do-able upstairs.Read more

Run 800m 5 rounds of: 25 Pull-ups 10 Push Jerk (115/75) Run 800m Post time to commentsRead more

“Biz” 25 Pull-ups 50 Double Unders (200 singles) 75 Sit-ups 100 Walking Lunges75 Sit-ups50 Burpees25 Pull-ups Compare to 09 MAR 09 Post time to commentsRead more

Overhead Squat 5-5-5-5 Post max load to comments Remember to get some lighter reps to warm-up BEFORE starting with the 5 reps.Read more