Wednesday 9-9-11

10 Minutes to establish a 

3 RM Bench Press

Then...

AMRAP 10 MIN

5 Strict Def HSPU's (6"/4")

3 Power Cleans (245#/155#)

This Saturday at 9am! No charge, no age limit and no cross fit experience needed! This WOD is open to anyone and everyone with amazing raffle prizes and great deals up for grabs. Money raised will go directly to benefit pediatric cancer research. An awesome and fun way to show support for Pediatric Cancer Awareness month and Unravel Pediatric Cancer!

Tuesday 9-8-15

"HELEN"

3 Rounds

400 M Run

21 KBS (53#/35#)

12 Pull Ups

This Friday we will be hosting Faith Rx for our 6pm class.  We will have guest coaches Matt and Nicole Perry taking everyone through our 9-11 memorial WOD.  Everyone is welcome to attend and no CF experience is necessary.  Visit http://faithrxd.org for more information on this amazing company and it's mission within CrossFit.  

Monday 9-7-15

5 Rounds
200 meter sprint
20 toes to bar
20 thrusters (45#/35#)
20 Box Jumps

Tom, Jon, Jess, Kenny, Caroline, Rami, and Sawyer are all signed up! Who else wants to compete?

Saturday 9-5-15

FOR TIME
60 Power Snatches (75#/55#)
40 CTB Pull Ups
20 Double KB Thrusters (53#/35# in each hand)
40 CTB Pull Ups
200 meter sprint

Our 2nd Anniversary Party is next Saturday!!! Who's gonna get best Toga this year? I think it's safe to say Steve M.F. Soto stole the show last year! 

Friday 9-4-15

For Average reps

Bottom to bottom tabata (8 Rounds) air squats

*20 seconds work 10 seconds rest air squats.  Each Air squat begins in the bottom and ends in the bottom.  The 10 sec rest is held in the bottom position.  

Immediately into...

Run 1 mile 

Thursday 9-3-15

TEAMS OF 2 

EMOM 30 MIN (Alternating)

45 seconds max effort row

15 second transition

1 min rest.

Athlete 1 will row max meters in 45 seconds, hop off rower and athlete two will start their 45 second max effort row at the top of the next min.  Score is total meters rowed in 30 min. 

Coming soon!

Wednesday 9-2-15

"Isabel"

30 Snatches For Time (135#/95#)