Deadlifts=booty gainz! Which will make your Friday better! Strength/MetCon 5 RFT 5 DL (225/155) 10 Burpees DL = 30sec B = 1min Then, Tabata x 4ea Hardstyle Plank L Side Plank R Side Plank *Retest from 9/4/18 Optional BuyOut “The… Read more »

CrossFit WOD- 180904

Tony at one with the floor…   5 RFT 5DL (225/155) 10 Burpees   Then Tabata x 4 each Hardstyle Plank L Side Plank R Side Plank   “We generate fears while we sit. We overcome them by action.” –… Read more »

CrossFit WOD- 180725

When you just can’t hold back the laughter as you ride…   1RM Snatch complex: Snatch Pull + 6 Sec Down + Squat Snatch   Then Plank Shoulder Taps 30 sec x 4 (30 sec rest)   “Strength doesn’t come… Read more »

CrossFit WOD- 180215

Keagan getting in some warm up sets before his deadlifts on Monday.   Strength 7X1 Power Clean Front Squat Push Jerk Front Squat Split Jerk *2 min Rest **Pick weight Buy out: 10x :10/:05 Hardstyle Plank   “The roots of… Read more »

CrossFit WOD – 171116

Justin demonstrating some rings movements a while back.   “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips   Buy out Tabata Plank   “If you are afraid of failure you don’t deserve to be successful!” – Charles Barkley

CrossFit WOD – 171019

Nick & Scott during the partner competition on Sat. Each working for just one more wb or one more cal toward the total. Way to go guys!   Strength 1 RM Clean & Jerk Buy out 3mins Hardstyle Plank  … Read more »

CrossFit WOD – 170622

  Jess working on her 3RM Power Clean last week. Consistency is leading to new gainz. Buy in 3 min Plank   Weights Heavy Russian Swings Rx= 200 Total Swings Rx+= 300 Total Swings *Pick Heavy Weight= Score   “Successful… Read more »

CrossFit WOD – 170614

In the United States, Flag Day is celebrated on June 14. It commemorates the adoption of the flag of the United States, which happened on June 14, 1777, by resolution of the Second Continental Congress. Now you know. MetCon “Diane”… Read more »

Swing and booty city – 150915

Despite a struggle or two (which we’ve all got), Brian has been steadily improving and the deadlift is something to cross off the list.   What exactly are we looking for? We’re looking to make sure the butt and the… Read more »