8/16/2018

Strength 3 Overhead Squats every 2:00 x 5 rounds, building Conditioning 10 min AMRAP 20 KB Swings 53/35 15 Burpees

8/15/2018

Sky Hook 3 Rounds: 20 Hang Power Cleans (95/65#) 20 Front Squats (95/65#) 20 Push Press (95/65#) Time Cap: 15 minutes

8/14/2018

Strength 5 Hang Power Snatch every 2:00 x 5 sets- building Conditioning 8 min AMRAP 5 Deadlift 275/185 30 Double Under

8/13/2018

Strength 1 Back squat every 1:30 x 6 sets, building Conditioning 21-15-9 Wall Ball 20/14 Pull up Box Jump Over 24/20 12 min cap

8/10/2018

Teams of 2 14 min AMRAP 10 Deadlifts 185/125 10 Box Jump Over 24/20 -Must alternate every round-

8/9/2018

Strength 1 Thruster EMOM x 10 min, building Conditioning 8 min AMRAP 8 Front Rack Lunge 95/65 8 Burpees Over the Bar

8/8/18

JT 21-15-9 Handstand Push up Ring Dip Push up In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005. “JT” was CrossFit’s very first hero WOD. The workout was originally posted on their website as the workout of the day for Wednesday, July […]

8/7/2018

Strength 1 Power Snatch EMOM x 10, building Conditioning 10 min AMRAP 5 Power Snatch 135/85 10 Toes to bar 30 Double Under

8/6/2018

31 HEROES WOD AMRAP (with a Partner) in 31 minutes 8 Thrusters (155/105 lb) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in) Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag or weight of choice (45/25). When Partner 2 returns from the run, Partner 1 will grab […]

NEXT BOOT CAMP 10/13/2018

Our next Boot Camp will be taking place in October this Fall! Who: This boot camp is for any and all fitness levels, our highest attendance is from those just starting CrossFit for their first time. There is no prerequisite of fitness before starting! What to Expect: You can expect to work hard with a group […]

8/3/2018

Teams of 2 25 HSPU 50 Power Snatch 95/65 50 Box Jump Over 24/20 100/80 Cal row 50 Box Jump Over 50 Power Snatch 25 HSPU 22 min CAP

8/2/18

Strength 1 Strict Press EMOM x 10 building, minute 6 rest Conditioning 10 min AMRAP 10 Hand Release Push up 40 Double Under