11 Minute AMRAP: 11 Over the Box Jumps 24/20in. 11 Pull Ups 11 Deadlifts 85/55 11 Double Unders

“Russell” Run 800 meters ———————- 5 rounds of: 20 Hand-release pushups 20 Overhead plate squats 45lbs/25lbs 50 Double-Unders ———————– Finish with 800 meter run Captain Drew Russell was a friend of many and a hero to all.  Please come join Read More …

“Chelsea” Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the Read More …

“Olympic Total” Max effort Snatch Max effort Clean & Jerk *3 attempts will be allowed per lift. Score is total weight moved for each lift added together.

HAPPY NEW YEAR!  Let’s start the new year off right with an awesome chipper! Schedule: 10am – 1pm open gym evening classes are the same as usual. “2014” For Time: 20 Thrusters 14 Toes to bar 20 Cleans 14 Chest Read More …

Benchmark day! come in and pick your benchmark that you want to do from the board. It’s the last day of the year, so if you’ve got one WOD/ lift that you reeeeaaallly want to PR on before the end Read More …

5 Minute AMRAP: 5 Hang power clean 10 Hand release push-up 15 Air squat Rest 5 minutes… 3 Minute AMRAP: 5 Hang power clean 10 HRPU 15 Air squat Rest 3 minutes… 1 minute AMRAP: 5 Hang power clean 10 Read More …

“TK” Complete as many rounds as possible in 20 minutes of: 8 Strict Pull-ups 8 Box jumps, 36″ box 12 Kettlebell swings, 2 pood U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Read More …

“CrossFit Total” Max Back Squat Max Press Max Deadlift *3 Attempts Per lift (Your Total Is all 3 Maxes added together) **Compare to April 29, 2013

A Bear Named Cindy (or Mary) 5 Rounds for Time: 1 Full Bear Complex 95/65 1 Round of Cindy (or Mary)