August 25, 2015

Wednesday August 26, 2015

Congratulations George for reaching your goal of earning the Spartan Trifecta! __ WOD Strength: Front Squat 5×5 Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 50 Double-Unders 21 Box Jumps, 24/20 15 Toes to Bar __ How to Master CrossFit Double Unders If the last time you touched a jump rope was in grade school, […]
August 24, 2015

Tuesday August 25, 2015

Mckinley and Dave are strengthening their friendship bond with some post WOD Sit-Ups! __ Great job Mckay, Markus, Cameron, and Derek on your 8th and 10th place finishes this last weekend at “The CrossFit Crippler”! __ Happy Birthday Vanessa! __ WOD “Black and Blue” 5 rounds for time: 10 Power Cleans, 135/95 10 Burpees 🙂 “Nothing is a waste of […]
August 23, 2015

Monday August 24, 2015

Dave and Ben during Saturday Teamwork! __ WOD Strength: A. Quickly work up to a heavy single Snatch Balance B. Quickly work up to a heavy single Squat Snatch *Heavy is not a max. You should not fail a rep on the way up to achieving a “heavy” lift. “Heavy” means you lift as heavy as you can – while […]
August 21, 2015

Saturday August 22, 2015

Welcome back Jenn! __ Happy Birthday Wellington! __ Attention: There will be NO Yoga today! __ Shayan will be running Open Gym this Sunday from 9:30am-11:30am! __ WOD “Saturday Teamwork” Teams of three must complete a total of 4 sets each as quickly as possible of: Row 500 Meters — 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) 5 Hand-Release Push-Ups […]