Reminder: Tomorrow (9/7), In-House Throwdown (EVERYONE should participate!) Check-In will be at 9am, the first WOD will be at 10am! WOD: P1. 12-15 min. to work up to a 3 rm strict shoulder press. *warmup with 1-2 reps each of 30,40,50,60%, then begin sets of 3 at 70%. P2. Run: 2 x 400m with 1:00 […]
WOD: P1. Handstand skill work P1-4. P2. 3 Rounds for time: Run 400m. 15 Chest-Bar pullups *scale to achieve CTB 21 double-unders *scale to 11DU or 63 SU.
WOD: P1. 12-15 min to work up to 3 rm deadlift TNG. *warmup with 1-2 reps each of 30,40,50,60%, then begin sets of 3 at 70%. P2. AMRAP 8 min: 21 hand release pushups 15 KB swing (35,53#) 9 Toes-Bar
Words from Lisbeth Stand up and deliver. In your work, in your workout, in your personal relationships. Be present and contribute in a meaningful way, or hopefully in a way that makes people say,“Holy hell, I’m glad she’s in my life!” (Or he, you know the grammar drill here.) And, if you’re lucky enough to
“Hotshots 19” Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. WOD: Six rounds for time of: 30 Squats 19 Power cleans (95, 135#) * scale to 50% of 1RM 7 Strict Pull-ups Run 400 meters
We wanted to give back to our hardworking dedicated members, but were gonna make you work for it… CrossFit style of course! – The Run down: Each month a challenge will be posted on the 1st. These challenges can be done by ANYONE of any fitness level in the gym (a helpful trainer will scale
September Member Incentive Challenge Read More »
