• 6/5/14

    Main – CrossFit Warm-up (No Measure) 2rds 10 back extensions 10 hang pwr cleans – empty bar 10 front squats – empty bar Squat Clean (1×3 (60%) 1×3 (70%) 1×3 (75%) 1×3 (85%)) Close Grip Bench Press (4×8 – increase wt each set) Metcon (Weight) EMOM – 7 min Squat clean x 2 reps (70%)

  • Happy Birthday Lisa York!

    Main – CrossFit (No Measure) 200m run burpee x 15 banded hip flexor stretch x 60 sec each couch stretch x 60 each leg Metcon (Time) For Time: 400m Run 46 Abmats 68 kettlebell swings (70/55) 46 Abmats 68 push ups 400m run

  • 06/02/14

    Main – CrossFit Army: We are starting the second cycle of OMOB. Please add 10# to all your lifts and recalculate your percentages on the lifts from there. We have three weeks and will re-max after that! Basic Altius (No Measure) 3 rds: PVC Pass Thru x15 Air Squat x15 Push Up x10 Front Squat