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W.O.D. 4 Rounds For Time! 25 Kettle Bell Swing 25 GHD Sit-up 25 Ring Dip 25 Knees To Elbows 25 Box Jump


W.O.D. "FRAN" 21-15-9 reps. of: Thruster Pull-Up FOR TIME!   A BIG congratulations to Kyna that performed FRAN with the recommended weight of 65# and all unassisted pull-ups for the first time!!!!!!!!!!!!!!!!!!!


W.O.D. Complete as many rounds as possible in 20 minutes of: 400m. Run Max Rep. Push-up   I Wanted to welcome Don,Kate,& Nicholl to our CrossFit family!!!!


W.O.D. "Push Jerk" 1-1-1-1-1-1-1, Reps. GO HEAVY OR GO HOME!!! PLAY HARD!!!!!


W.O.D. Start With 800m. Run Then 4 Rounds Of: 15 Sumo Dead Lift High Pull 25 Box Jump 35 Squat Finish With 800m. Run For Time!!!!!!!!!!!!!!!!


W.O.D. FOR TIME!! 50 Double Under 50 Push-Up 40 Double Under 40 Push-Up 30 Double Under 30 Push-Up 20 Double Under 20 Push -Up 10 Double Under 10 Push-Up   A slight change in plans we will be at the Dojo not the beach this week and will hit the out door workout next Saturday.


W.O.D. Complete as many rounds as possible in 20 minutes of: 6 Ball Clean 5 Burpee 10 Sit-ups


W.O.D. FRONT SQUAT 3-3-3-3-3, Reps. Lets smash out some new PR's.   A special shout out to Eileen that pushed her self to a new PR. Great job Eileen and keep pushing your self every day.


W.O.D. "KAREN" 150 Wallball Shots/ 20 lbs. For Time!!!!!!!!!!!!!!!


W.O.D. 800m. Run 21 Dead Lift 800m. Run 15 Dead Lift 800m. Run 9 Dead Lift 800m. Run FOR TIME!!!!!!!!!

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