Unilateral Strength Cycle (The Next 6 Weeks)

by | Jun 6, 2018 | WOD

Unilateral Strength Cycle (6 Weeks) – Coach Eli We’re going to do something a little different from our typical strength work over the next 6 weeks. In Crossfit, we spend a lot of time going fast. We cycle through movements like thrusters and deadlifts as fast...

Thursday (2018JUN07) – WOD

by | Jun 6, 2018 | WOD

DEU: E90sO90s (Alt): 5 Dumbbell Bench Press (4121), 10 3pt Single-Arm DB Row (3112) (5 per arm)   WOD: 3 (Recovery)/4 (Everybody Else) Rounds: 45s ON / 15s OFF Burpees Wallballs (20/14#) Ball Slams (30/25#) Row (Calories) Double Unders   The last two days...

Wednesday (2018JUN06) – “McGhee”

by | Jun 5, 2018 | WOD

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh...