Thursday (2017DEC07) – WOD

DEU: 7x EOMOM: 60FT. Stability Bar Walks. This should be a manageable weight for you to strict press overhead. Alternate minutes with a partner.   WOD: 10x EMOM: 5x Front Squats (205/135#) Max Russian KB Swings (70/55#) Use a rack. You need to be able to do 5x UB...

Wednesday (2017DEC06) – “CrossFit.com 171018”

Gymnastics: (10-15 Minutes) Pull Up Work (Strict, Kipping, Butterfly, CTB, Set Endurance, Weighted, Cycling speed, Negatives, Etc….).¬†Find something you need to work on and your coach will help you create a plan for today.   WOD: “CrossFit.com...

Tuesday (2017DEC05) – WOD

MEU: 3x ME Banded Plank Hold (ADVANCE: KB+Bands) 3x ME Reverse Plank   WOD: 15AMRAP: 30x Ball Slams (30/25#) 20x Box Jump Overs (24/20″) 10x KB Deadlifts...

Monday (2017DEC04) – WOD

DEL: 5 Rounds: 1 Minute ON/1 Minute OFF: Double KB Front Rack Banded Hip March   WOD; EOMOM: 8x Burpees + 10x Thrusters (95/65#) 8x Burpees + 8x Thrusters (115/75#) 8x Burpees + 6x thrusters (135/95#) 8x Burpees + 4x Thrusters (165/115#) 8x Burpees + 2x Thrusters...

Friday (2017DEC01) – “Nate”

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in...