Warmup Spealler Warmup CrossFit Warmup Strength Tempo Front Squats 5×3 @ 67.5% 53X0 – 5 Seconds Down – 3 Second Pause in Bottom – Up Fast – No Rest at Top WOD 50 Wall Balls 20/14 40 T2B 30 Box…
Read MoreClick here to add your miles to the September Running Challenge Warmup Spealler Warmup CrossFit Warmup Strength Snatch Balance – 8 Min to find heavy single – Scale to overhead squat Snatch 3-Stop Snatch DL + Hang Snatch – Find…
Read MoreWarmup Spealler Warmup CrossFit Warmup Strength Bench Press 5×6 @ 75% of 1 RM – Alt with drop set pullups WOD 20 Minute AMRAP 250m Row 7 T2B 7 KBS 70/53
Read MoreWarmup Spealler Warmup CrossFit Warmup WOD 600m Hill Run 30 T2B 15 Power Cleans 155/105 400m Run 20 T2B 10 Power Cleans 185/125 400m Run 10 T2B 5 Power Cleans 225/155 600m Hill Run
Read MoreWOD 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.
Read MoreTBT – Sara Coe: CrossFitter Warmup Spealler Warmup CrossFit Warmup Skill HSPU/Handstand Walk WOD 4 Rounds 10 C2B Pullups 10 T2B 5 Deadlifts 335/235
Read MoreMatt Tucker, Brian Schilli, & Tony Vickers – photo courtesy of Kaitlyn Kennedy Photography Check out these three Men. Yep. They deserve a capital M. You may catch these guys crushing ridiculous workouts during the 4pm open gym, and we…
Read MoreHappy 4th of July!! The gym will be open from 10-noon. Come get a great workout in before celebrating! Partner WOD 30 Minute AMRAP 10 Muscle Ups 20 DB Manmakers 30 T2B 400m Run
Read MoreWarmup Spealler Warmup CrossFit Warmup WOD Partner WOD 25 Minute AMRAP 10 Synchronized Burpees 10 Partner Deadlifts 405/315 10 Synchronized T2B 200m Partner Carry – Sub double WB carry
Read MoreTBT – Lee Jung Suk. 1983. Thirty-three years ago, this strapping young lad was born on a beautiful Korean morning. Two years later, the wise leaders sent him to America, where he would grow up to learn about the phenomena…
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