Friday 01.06.2017

CrossFit Workout of the Day 1. Build to heavy single Clean + Jerk 2. CrossFit Games Open Workout 15.1 & 15.1a 9 minute AMRAP: 15 Toes-2-Bar 10 Deadlifts (115/75) 5 Snatches then, directly into: 6 minute Time Cap: Find 1RM Clean and Jerk 3. Mobility: Twisted Cross,...

Thursday 01.05.2017

CrossFit Workout of the Day 1. Build to a heavy single Power Snatch 2. Teams of 2, Alternating Rounds: 16 minute AMRAP: 3 Thrusters 135/95 6 HSPU 9 Burpee Over Bar *One partner works, while the other rests 3. Mobility: Standing Straddle, Archer Pose Child’s Pose with...

Wednesday 01.04.2017

CrossFit Workout of the Day 1. 4 sets: Chin-Over-Bar Hold x 30-45 sec DU x 30-40 reps Strict HSPU x 6-8 reps Rest 60 sec between movements 2. 3 Rounds For Time: 10 Front Squats (155/105) 20 KB Swings (70/53) 50 DU’s 3. Mobility: Pigeon Pose, Downward Dog, Dragon...

Tuesday 01.03.2017

CrossFit Workout of the Day 1. Back Squat Set 1: 5 reps @ 60% Set 2: 3 reps @ 70 % Set 3: 2 reps @ 80% Set 4: 2 reps @ 90% Set 5: Max reps @ 80% 2. 10 minute AMRAP: 4 Alt. DB Snatch (50/35) 4 Burpee Pull-ups 8 Alt. DB Snatch 8 Burpee Pull-ups *Continue to add 4 reps...

2015 Memorial Day Murph

Join us at 10:00AM Monday May 25th to celebrate Memorial Day and perform “Murph”. Please take the time to read Lt. Michael Murphy’s bio below. Feel free to stick around after to enjoy some BBQ and beverages. “Murph” For time: 1 mile Run...