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Workout For The Day:

“Linda”

10-9-8-7-6-5-4-3-2-1

Deadlift – 1.5 body weight

Bench press – body weight

Clean – 3/4 body weight

Holli setting up to power clean.

“The difference between try and triumph is a little UMPH.” 

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Workout For The Day:

“Helen”

3 rounds

Run 400 meters

21 Kettlebell swings 55/35

12 pullups

David Suri back squatting in the afternoon class.

“No goal was ever met without a little sweat!”

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Workouts For The Day:

AM WOD1

5 Rounds

You have 3 min to complete:

10 Wallballs 14/10lbs

8 Step ups + Push Press w DB 30/20lbs

6 Burpee Hurdle Jumps

Row 200m

Record number of rounds completed (AMRAP) within the time period (max 5 rounds if you got all 5)

 AM WOD2

3 Rounds (no score)

Jump rope 30 sec

Situps 30 sec

Pushups 30 sec

PM WOD 1

For time:

1 Rope Climb (sub 30 DU’s)

30 Push Press 95/65

Rope Climb

20 DB Lunges 35/20lbs

Rope Climb

10 Pushups+DB Row 35/20lbs

PM WOD2

AMRAP in 4 MIN

4 Hang Power Clean

4 HSPU

Ryan and Kelly working abs!

“The Community is what differentiates Crossfit.”

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Workout Of The Day: Team Workout! 

2 players per team

Filthy Fifty, 1 person working at a time

Angela looking awesome doing a split jerk!

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Workouts For The Day

AM MetCon

3 Rounds
Run Cone Sprint
25 Slamballs
20 Back Extensions
15 Pullups

PM MetCon

3 Rounds
In 2 Min
10 Heaviest Tire Flips
Max Reps Pullups