Friday 4/11/14

1 mile run Then 10 min EMOM 10 Kettlebell swings 1.5/1 5 Burpees

Read more
Thursday 4/10/14

Deadlift 10 Sets of 3 Reps @ 80% 1 Rep max Bench Press 10 Sets of 3 Reps @ 80% 1 Rep max For Time: 100 Double Unders (Scale: 2 min max rep Double Unders) NO Singles Note: 5:15am class needs to come in at 5:00am.

Read more
Wednesday 4/9/14

15 min Amrap 10 Dumbbell Thrusters 40/30 Tire Flip Down 20 Sledge Hammer strikes – Right 20 Sledge Hammer strikes – Left Tire Flip Back Bring change of clothes and trash bag for dirty clothes. You may want to wear an old pair of shoes.

Read more
Tuesday 4/8/14

Back Squat 10 Sets of 3 Reps @ 80% of 1 Rep max Press (Strict) 10 Sets of 3 Reps @ 80% of 1 Rep max 30 Strict Pull ups, break sets as needed.

Read more
Monday 4/7/14

3 rounds for time of: 30 Double Unders 9 Burpees 7 Power Cleans, 185/135 5 Bar Muscle Ups

Read more
Sunday 4/6/14

Open gym 2pm – 5pm For those of you that are sad The Open is over. “14.6″ (via CrossFit Springfield) For time: 3 Rds 30 Double Unders 15 Ground to OH, 75/55lb then, 10 OHS, 95/65lb 10 CTB Pull Ups 12 OHS, 95/65lb 12 CTB Pull Ups then, 15 Box Jumps, 24/20″ 10 Deadlifts, 135/95lb […]

Read more
Friday 4/4/14

3 rounds for time 10 Clean & jerk 135/95 10 toes to bar Compare to Oct 9th, 2013 Note: Any style clean

Read more