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Weight LossBecoming a Better AthleteA fun/challenging workoutImproving overall healthTransfer from another gymOther

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Thursday

W.O.D. Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 repsPush Jerk 5-5-5-5-5 reps Post loads to comments.

Wednesday

W.O.D. Walking lunge 100 ft.21 Pull-ups21 Sit-upsWalking lunge 100 ft.18 Pull-ups18 Sit-upsWalking lunge 100 ft.15 Pull-ups15 Sit-upsWalking lunge 100 ft.12 Pull-ups12 Sit-upsWalking lunge 100 ft.9 Pull-ups9 Sit-upsWalking Lunge 100 ft.6 Pull-ups6 Sit-ups FOR TIME!!

Tuesday

W.O.D. HANG POWER CLEAN & JERK 1-1-1-1-1-1-1, Reps   This is a view from Mike and Lori Smith's house in Tonga. More pictures to come when they start their CrossFit group.

Monday

W.O.D. "JEREMY" 21-15-9 Reps Of: Over Head Squats Burpees For Time!!

Saturday

W.O.D. 3 ROUNDS FOR TIME!!! 25 WALL BALL 25 BURPEE 200m. RUN 25 DB SHOULDER PRESS

Friday

W.O.D. 4 Rounds For Time!!!! 800m. Run Time each round separately!

Thursday

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

Wednesday

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!!!!!!!!!!!!!!!!!!!

Tuesday

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!!!!

Monday

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

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