Wednesday 4-1-15

AMRAP 12 MIN
10 Push Press (115#/85#)
20 Pull ups
200 M Sprint

Every 2nd round do 50 double unders

Community is one of the biggest keys to success not just in CrossFit, but in all aspects of life!

Tuesday 3-31-15

FOR TIME
Row 1,000 M

Then...

Back Squat
20 reps (10# heavier than last week)

monday 3-30-14

4 rounds
10 hang power cleans (135#95#)
20 push ups
30 sit ups
400 m run

Saturday 3-28-15

15.5

Last workout of the open and what will mark for most of us the end of our CrossFit "Season".  What movements are you planning on attacking this year to help better prepare you for next years open?

Head Down Eyes Forward

Friday 3-27-15

10-9-8-7-6-5-4-3-2-1
Power Snatch (95#/65#)
Box Jump (24"/20")

Jon "SO STRONG" Bobadilla showing off his gymnastic skills! 

Thursday 3-26-15

Teams of 2 with 1 athlete working at a time and the other resting

5 Rounds (10 min total)
1 Min Max effort Row for Calories
1 Min Rest

5 Rounds (10 min total)
1 Min Max effort 3 Cone shuttle sprint (each cone is 1 point)
1 Min Rest

Nothing can replace hard work! Brittany putting in the work for next year today

Wednesday 3-25-15

FOR TIME:
50 Burpee Pull ups

Then...

Back Squat
20 reps @ 10# heavier than last week

Coach Wes with Dan Bailey, Rich Froning, and Chris Speller at the Hotshots 19 event in Arizona