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Saturday – 160827

Best of luck to Meghan, Dani, Preston, and Drew who will be competing at G3 this weekend. Stop by Chaifetz if you’re in the area to cheer them on. For tickets and heat info, check out the FB page. Warmup…

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Saturday – 160820

WOD From Blackhill CrossFit “Pete” 51 T2B 10 C&J 155/105 51 WB 20/14 10 C&J 51 Burpees 10 C&J 51 Cal Row *If Partner, double C&J reps. Share other reps.

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Tuesday – 160816

Strength Hang Snatch + Snatch – Work to heavy complex Hang Clean + Clean + Jerk – Work to heavy complex WOD 15 Minute AMRAP 21 Calorie Row or 400m Run 15 Burpees 9 Bench Press 135/95

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Saturday – 160730

Warmup Spealler Warmup CrossFit Warmup WOD 800m Run 50 Wall Balls 50 WB Situps 400m Run 30 HSPU 30 Burpees 200m Run 10 Wall Climbs 10 Bar MU 200m Run

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Tuesday – 160726

Kristin Favre Warmup Spealler Warmup Barbell Warmup Strength 7 Minute Clock 400m Run Find Heavy Single Snatch in Remaining 7 Minute Clock 400m Run Find Heavy Single Clean in Remaining WOD 2 Rounds 2 Minutes Row for Cal 2 Minutes…

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Friday – 160722

Warmup Spealler Warmup CrossFit Warmup Strength 5×5 Strict Press at 5RM Weight – Push press to finish each set OR Find 5RM Strict Press Then, 4×5 Strict Press at 5RM Weight – Push press to finish each set WOD 20…

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Saturday – 160716

Warmup Spealler Warmup CrossFit Warmup WOD “Lumberjack 20″ 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24”)…

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Monday – 160711

After 16 weeks of squats on squats, we have finally reached testing day!! Remember, we never tie an old PR – even a 1 lb PR is something to be proud of! Make sure that you are very warmed up…

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Saturday – 160709

Warmup Spealler Warmup CrossFit Warmup WOD 3 Rounds 600m Hill Run 15 Thrusters 95/65 15 Bar Over Burpees *Advanced athletes – 4 Rounds

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Monday – 160620

Happy Father’s Day to all the dads out there! Warmup Spealler Warmup CrossFit Warmup Strength Back Squat Use W1RM or 90% 1 @ 70% 1 @ 77.5% 5×3 @ 82.5% WOD 9-15-21 Pullups OHS 95/65 3 burpees every min

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