Friday Feb 27th

Warm Up 1000 M row then 15 Goblet Squats 10 Shoulder Dislocates 7 Push ups 2 Rds NFT WOD 20 Hollow Rocks 15 Wall Ball 10 Box Jumps 5 Dead Lifts 225/155 4 Rds For...

Thursday Feb 26th

Today starts the 2015 CrossFit Open.. For the next 5 weeks we will be doing the Open WODs on Friday. Warm Up Fun with Coach Strength Front Squats 5 X 7 3 X 3 WOD 5 Power Snatch 135/85 (Even) 5 Handstand Push Ups (odd) 15 Min...

Wednesday Feb 25th

Warm Up Dynamic Stretching WOD FREAK (Fran, Eva, Annie, Kelly) 21 Thrusters 95/65 21 Pull-Ups 800m Run 30 KB Swings 53/35 30 Pull-Ups 50 DU 50 Sit-ups 400m Run 30 Box Jumps 24/20 30 Wall Balls 20/14 For...

Tuesday Feb 24th

Warm Up 20 Straight Leg Situps 15 Goblet Squats 30 Double Unders 3 Rds NFT Strength Dead Lifts 5 X 5 3 X 3 WOD KB Swings 70/44 Burpee Box Jumps 24/20 Double Unders...

Monday Feb 23rd

Warm Up 50 Push ups 50 Sit ups 50 Squats 400 M run Skill Overhead Squat practice WOD 10 Overhead Squats 115/85 10 Chest to Bar Pull Ups 200 M run 4 Rounds for time