4 RFT: 6 Deadlifts (275/185#) 12 Burpees 40 Double Unders ___ OTM 12 Odd: 3-5 Squat Therapy Even: 3-5 Muscle Ups ___ Robyn Trog will be teaching a women’s self defense class this Saturday from 2-4pm. There are 4-5 spaces available. More info below: There will be 1 session per month- September 7, October 5, […]
CrossFit Games Open WOD 13.4 AMRAP 7 3/3, 6/6, 9/9, 12/12… Clean & Jerk (135/95#) Toes to Bar In 7 minutes perform as much work as possible. Starting with 3 clean & jerks and 3 toes to bar then 6/6… This is a timed workout. If you complete the round of 12, go on […]
For Load: Press 5-5-5 Push Press 3-3-3 Push Jerk 1-1-1 Compare to 6-24-13 […]
***There will ONLY be one GROUP CLASS today at 6am. We’ll also have OPEN GYM from 7-8:30am. Pick one and get your WOD on! See you then! I currently have the privilege to train with four awesome local firefighters. These guys just show up and work hard! It’s guys like these that I’d want to […]
I was going to write a little article about the issue of hand tears from high rep pull up or barbell workouts. But with a little (very little) digging I came up with a nicely written piece to help us out. Don’t re-invent the wheel, right? So check this out from FITBOMB: CrossFit Hand Care […]
For Time: 10,8,6,4,2 Handstand Push Up 2.4.6.8.10 Power Cleans (155/105#) Skill: OTM 12 4-6 Pistols 10-30 Double Unders […]