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Friday

W.O.D. Five Rounds For Time: 45# Bar Bell Over Head Walking Lunges, 50 Ft. 21 Burpees     Keep your shoulders active and your torso upright and over your hips and let your trailing knee come to the floor and just tap it; no weight should ever transfer to your knee and the floor. And don't…

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Thursday

W.O.D. "GRIFF" 800m. Run 400m. Run Backwards 800m. Run 400m. Run Backwards FOR TIME!!!! Alright everyone, 1 mile forward and 1/2 mile backward. Sounds easy right? Don't be surprised if your legs start to burn just a little on the backward portion. It's good for you!!!!  

Wednesday

W.O.D. Push Press 1-1-1-1-1-1-1- Reps     The motivation of others goes a long way! If you've ever seen someone having a slow or a "not-feeling-it" type of day, get in there and give some support. Your encouraging words will go further than you know.   Having Fun & Happy To Be CrossFit 

Tuesday

W.O.D. For Time!! 21-15-9 Reps Dead Lift Pull Ups Push Ups Have Fun and Play Hard. If you are working the jumping pull ups concentrate on lowering yourself under control, get up fast and down slow!  

Monday

W.O.D. 400m.  Run 600m. Row 400m. Run 500m. Row 400m. Run 400m. Row 400m. Run For Time!!!!!

Saturday

W.O.D. 4 Rounds: 400m. Run 25 Sumo Dead Lift high Pull 25 Push Ups 25 Jumping Squats 50 Sit Ups For Time!!!!!!!!!!!     The weekend has arrived and I don't know about you guys but that always motivates me to bust out a great workout. Let's have some fun with this W.O.D. and then I hope everyone has…

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Friday

W.O.D. Filthy Fifty: 50 Box Jump-24 inch box 50 Jumping Pull Ups 50 Kettle Bell Swing Walking Lunge-50 steps 50 Knees to Elbows 50 Push Press 50 Back Extensions 50 Wall Ball 50 Burpee 50 Double Under For Time!!!! Alright, talking about it won't  get it done faster! So just start and grind it out…

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Thursday

W.O.D. Over Head Squat 3-3-3-3-3 Reps. Alright Every one OHS day! Lets work on getting your hips low and keeping your back strong. They only count if your technique is correct. So forget about the heavy weight and do them right, thats how you are going to get stronger. Have Fun & PLAY HARD!!!!!  …

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Wednesday

W.O.D. Start With 2 Round 25 Knees to Elbows Bear crawl Two Lengths Of The Studio Finish With: 100 Wall Ball  20/14 For Time!!!!!!!

Tuesday

 W.O.D. "GWEN" Clean & Jerk 15-12-9 Rest as needed only between sets. Use the same weight for all three sets.   Jeff working the technique, and getting his hips low. Good Job Jeff!!!!!!!!!

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