Friday 4/25/14

For time: 50 Wall Balls, 20/14 — then — 3 rounds of: 5 Front Squats, 225/155 10 Toes-to-bars

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Thursday 4/24/14

Deadlift 10 sets of 2 reps @ 83% of 1 Rep max Bench Press 6 sets of 5 reps @ 75% of 1 Rep max

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Wednesday 4/23/14

7 Min Amrap 5 pulls sub 1:30 500m pace on the c2 rower (don’t have to be consecutive) 5 burpees 2 Ring Muscle Ups Rest 7 minutes 7 Min Amrap 5 pulls sub 1:30 500m pace on the c2 rower (don’t have to be consecutive) 5 burpees 2 Ring Muscle Ups Score is total rounds […]

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Tuesday 4/22/14

You guessed right… Back Squat 6 Sets of 5 Reps @ 75% of 1 Rep max Shoulder Press (Strict) 6 Sets of 5 Reps @ 75% of 1 Rep max

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Monday 4/21/14

For Time: Run 200 m 10 Power Snatches 135/95 30 Double Unders Run 200 m 10 Hang Power Snatches 135/95 30 Double Unders Run 200m 10 Squat Snatches 135/95 30 Double Unders Run 200 m 10 Over Head Squats 135/95 30 Double Unders

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Friday 4/18/14

Buy in: 30 Burpees -Then- 3 rounds of: 20 Pull ups 30 push ups 40 Abmat sit ups 50 air squats -Then- Cash out: 30 burpees

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Thursday 4/17/14

Deadlift 6 sets of 5 reps @ 75% of 1 Rep max Power Clean 10 sets of 3 reps @ 80% of 1 Rep max

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Wednesday 4/16/14

We completely understand that CrossFit is not your number one priority and that sometimes “Life” happens. Being late because you have to, is one thing. Being late because you are lazy is another. However, we do not judge. Once you walk through the door after class has started you are late, regardless. All we ask […]

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