Monday (2017MAR27)

-Mwahahahahahahaha!   Strength: 10min EMOM 5sec Pause Front Squats x 2   WOD: For Time: 100 S2OH 135/95# *every time you break you have to Row, and the Calories Increase by 5 Calories each Break starting at 10cals the first break   Weightlifting: Muscle...

Saturday (2017MAR25)

-Good Job on Not Letting Dave Castro Kill You!   WOD: CrossFit Games Open 17.5 10 Rounds 9 Thrusters 95/65 35 Double Unders   Weightlifting: Snatch After 60%, Increase 3-5% per set with singles until you reach 1RM for day   Clean and Jerk After 60%,...

Friday (2017MAR24)

-We’re about to have the Cleaniest of Gyms today!   Weightlifting: Clean 1st Pulls 7 x 2   WOD: 20min EMOM 1 Clean & Jerk *Must be Over 80% of 1RM **Every time you miss you must run 200m immediately, and Score is total weight lifted  ...

Thursday (2017MAR23)

-Pew Pew Pistols!!   Gymnastics: 5 Rounds ME Noes & Toes   WOD: 20min AMRAP 4 Ring Dips 8 T2B 12 Pistols   Weightlifting: Cheesecake Recovery...

Wednesday (2017MAR22)

-Yay! Isa-Karen is here!   Strength: 14min E2MO2M 5 Deadlift @ Moderately Heavy Immediately followed by 10 Banded Good Mornings   WOD: 10 Rounds 3 Snatch 135/95# 15 Wall Balls   Weightlifting: Push Press + Jerk Behind Neck + Split Press BN 4 x (2+2+2)...