Friday 2.28.2014

Workout of the Day PR Day! Take as much time/rest as needed b/w movements 1RM Back Squat 1k Row Ring Dips Post your scores to the Whiteboard. Good luck to everyone competing in the OPEN this weekend! Here is a little motivation from the original Fire Breather, Greg...

Thursday 2.27.2014

Workout of the Day EMOM for 10 min: 3 Deadlifts then “Donny” 21-15-9-9-15-21 reps for time of: Deadlift (225/155) Burpee Post your scores to the...

Wednesday 2.26.2014

Workout of the Day Clean Find your 1 rep max. 5-4-3-2-1 then CrossFit Games Open Workout 11.3 Complete as many rounds and reps as possible in 5 minutes of: Squat clean (165lb / 110lb) Jerk (165lb / 110lb) *Score = 1 rep for the Clean and 1 rep for the Jerk Post your...

Tuesday 2.25.2014

Workout of the Day EMOM for 12 min: 6 Push-ups 6 Pull-ups then “The Ghost” 1 min Row (cal) 1 min Burpees 1 min DU Rest 1 min 6 Rounds Post your scores to the...

Monday 2.24.2014

Workout of the Day Snatch Find your 1 rep max. 5-4-3-2-1 then 3 Rounds: 15 DB Snatch (50/35) 15 OH Lunge 15 Sit-ups Post your scores to the...