WODs

Summer Fitness Camp

Ages: 8 to 12 July 14th to July 18 August 11th to August 15th Have you wanted to give your kids a taste of CrossFit for but just couldn't fit it into your family's busy schedule? Or do you just want your child to stay active this summer? Our 2014 weeklong summer day camp is … Continue reading Summer Fitness Camp

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Durga

Strength:  3 x 50'/es Waiters Carry ​3 x 100'/es Suitcase Carry WOD: Durga 5 Rounds for Time 20 Thrusters 45/35 3 Muscle Ups 5 Power Snatches 95/65

“MOSZER”

Strength: 2 x 10 Beat Swings 10 Monkey Swings ​5 Negative Pullups (5 sec down) WOD: “MOSZER” 9 Rounds for Time 300 meter Run 6 Air Squats 6 Pull-Ups 6 Box Jumps (20/24 in) 6 Burpees 6 Sit-Ups 6 Lunges 6 Russian Kettlebell Swings (53/35 lb) Wear a weight vest (20/14 lb)

Adam Brown

ADAM BROWN  2 Rounds for Time 24 Deadlifts 295/205 24 Box Jumps 24/20 24 Wall Balls 20/14 24 Bench Press 195/125 24 Box jumps 24/20 24 Wall Ball Shots 20/14 24 Squat Cleans 145/100 TIME CAP 40 Minutes  

Emma

If you haven't heard yet, we have started a monday/wednesday 5:30-6pm 1/2 hour skills session... Today's 5:30 skills class will focus on the "Kip". Mondays Double Under skills session was pretty awesome, so if you're looking to make some improvements in kipping be sure to show up 🙂 Strength: Ring support  4 x 20 seconds … Continue reading Emma