March 1, 2015

Monday March 2, 2015

Dave is getting set for his Power Cleans! __ WOD Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 50 Double-Unders 20 Kettlebell swings (Advanced: 70/53)(Intermediate: 53/35)(Beginner: 35/20) 7 Jerks (Advanced: 185/135)(Intermediate: 155/105)(Beginner: 75/55) Strength Conditioning: Every minute on the minute for 8 minutes: Odd: 3 Handstand Push-Ups + 7 Power Cleans, 155/105 Even: 3 Handstand […]
February 27, 2015

Saturday February 28, 2015

The 5:30pm WOD decided to take their WOD upstairs to watch the live Open announcement! __ Reminder: Shayan will be running Open Gym every Sunday from 9:30-11:30am! __ WOD “TABATA” 20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of: Row for Calories Push-Ups Abmat Sit-Ups Box Jump (24/20) *Complete all 8 rounds before moving to next movement […]
February 26, 2015

Friday February 27, 2015

Markus is getting after it during Open WOD 14.1! __ It’s Open Friday! __ We are so excited that the CrossFit Games Open is finally here! We will be doing the Open WOD at the regular WOD times all day on Friday’s for the next 5 weeks. We will also be holding a CFD Open throw down each Friday night […]
February 25, 2015

Thursday February 26, 2015

MK and the 6amers are getting their Row on! __ Click here to watch the live Open announcement tonight at 6:00PM! __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: Endurance WOD 5K Row for time* * Every 3 minutes complete 3 Muscle-Ups or 5 Chest to Bar Pull-Ups and […]