• 05/23/14 WOD

    Main – CrossFit Regional competition starts today for Coach Nathan! Tune into games.crossfit.com to watch the live feed! Basic Altius (No Measure) 3 rds: PVC Pass Thru x15 Air Squat x15 Push Up x10 Back Squat (1×1@80%/1×1@90%/1×1@95%/1×1@100% don’t try to PR!) Metcon (AMRAP – Rounds and Reps) AMRAP in 15 min: 4 pull-ups/knees to elbows

  • 05/22/14

    Main – CrossFit Make sure you watch Nathan this weekend at Regionals. Go to games.crossfit.com for live streams all weekend long!! Good luck Coach!! (No Measure) Warm Up: Banded Super Front Rack Stretch 1×60 sec each arm twice Air Squats x20 PVC Pass Thru x20 Squat Clean (1×1@80%/1×1@90%/1×1@95%/1×1@100% don’t try to PR) Metcon (Time) 4500/3000#

  • 05/21/14

    Main – CrossFit (No Measure) Warm Up: 3 rds: M2M Lunges M2M High Knees M2M Butt Kicks Plank (3×60 sec) 3×60 sec w/60 sec rest between *You can add weight if you can. Start light and add additional each round Metcon (Time) 4 Rds: Run x200m Abmats x20 Med Ball Clean x15 20/14# -Rest 5