All the weights, all day!   Strength E3MOM x 5 1 Strict Press + 3 Push Press + 5 Power Jerk *Add weight as it makes sense *After each set perform 9 strict pullups/RR/PRR Optional Buy Out “Recovery Bike”


It’s gonna be a “snatch”tastic day my friends! Strength/MetCon Death By PSn (115/80) OHS (115/80) *1ea, 2ea, 3ea, until time out *Cannot SqSn last PSn to first OHS Optional Buy Out “Dat Plank Doe”

CrossFit WOD – 160412

It’s a great day to be outside… perhaps, later in the day…?   MetCon 12min AMRAP 10 C2B Pullups 10 Plate Slams (45/25) 100m OH Plate Carry (45/25)   Skill Pistol Squats   Our Athletes are competing this weekend in… Read more »

Introducing… plate slams! – 151016

Working hard and leading the way for your daughter, Megan!  Awesome job!   Whoever told you that women can’t be strong, well, they don’t know what they’re talking about. Women can’t do pull-ups?  Tell that to the number of women… Read more »