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CrossFit WOD- 171103

Jessica taking the kettlebells for a Saturday morning stroll. Okay, truth be told, she was going much faster than this picture portrays.   AMRAP 12 10 DB Thrusters (35/20) 10 T2B 30 DU   “Your life will fly by, so… Read more »

CrossFit WOD – 170608

What is your favorite KB move? Russian Swings, American Swings, Deadlifts, Presses, Carries…   MetCon 8min AMRAP 16 Box Jumps (24/20) 8 Ea DB Single arm OHS (50/35) 16 T2B *RX+: 30/24 & 60/45   “Wisdom equals knowledge plus courage…. Read more »

CrossFit WOD- 170513

Brooke with her “that was a great lift” smile.   Skills   Partner Wod 800m Run/1000m Row 3 sets of : * 30 Pull-ups 30 Situps 30 DB Push Press (30/20) Then 800m Run/1000m Row *The sets must be done… Read more »

CrossFit WOD – 170511

Bill enjoying the heavy lifting this past weekend.   Strength 5 Sets (super sets): 8-10 DL (Pick wt) 8-10 DB Strict Press (Pick wt) *2-3min rest between sets  

CrossFit WOD – 170426

No time to stand around, there’s plenty of rowing and lifting to be done. Here’s Brooke, knocking out some chest to bars.   Skills Pick a skill and drill.   3RFT 30/21 Cal Row 15 each Single Arm DB Thrusters… Read more »

CrossFit WOD- 170417

Mitch likes to move it, move it… or row it, row it, as the case may be.   Skills   Pick a skill that you want to improve.   MetCon Part one: 4 mins 500m Row ME sit ups/ T2B… Read more »

CrossFit WOD- 170413

Weights just live to be lifted. Let’s help them reach their dreams.   Strength   1 RM Deadlift   MetCon   10 min AMRAP 40 DU 10 T2B 10 Alt DB Snatch (50/35)** **Rx+: Alt DB Squat Snatch   “Success… Read more »

CrossFit WOD – 170214

If you haven’t had the chance to come out and give CrossFit a try, you’re missing out on what might be the best decision of your life!   BB 3×20 Goblet or DB Front Squats *Pick the weight *Can also… Read more »

Crossfit WOD – 160813

We’ve got our fast days too!   MetCon   40-30-20-10 For Time DB Stepups on 20″ Box (30/20) DB Push Press (30/20)   *12min Cap   Buy Out Accumulate a Total of 100 Ring Rows   Don’t miss out on… Read more »

CrossFit WOD – 160726

Kim & Chong taking us to the gun show!   MetCon For Time 200m Run 10 DB Squat Cleans (50/30) ME DB S2OH (50/30)*   *Accumulate a total of 50 S2OH but every time you break, you must start over… Read more »