February 1st, 2014 Schedule
ATTENTION: The gym will be closed today so we can travel to Aurora and support Kyle, V and Galo in the survival of the fittest competition. HOWEVER, if the roads are too bad we will open for the 9am and Read More …
January 31, 2014 WOD
For Time: 30-3 air squats (Reps Decrease by 3) 1-10 Clean & Jerk @135/95 (Reps increase by 1)
January 30, 2014 WOD
For time: 9 Snatch @95/65 18 Chest to Bar Pull-ups 7 Snatch 14 Chest to Bar Pull-ups 5 Snatch 10 Chest to Bar Pull-ups Buy Out: 100 OH medball walking lunge 20/14lb
January 29, 2014 WOD
6 Rounds for time: 3 Backsquat @80% of max 100 M. sprint
January 28, 2014 WOD
Partner WOD: 6 Minute AMRAP: 50 Plate OH step ups @45/35 *remaining time of AMRAP, burpee box jumps rest 1 minute, then 6 Minute AMRAP: 70 Thrusters @95/65 *remaining time of AMRAP, bar facing burpees **Step ups and burpees are Read More …
2014 CrossFit Games Open
Registration for the CrossFit Games Open for the 2014 season is live. Anyone can participate and we encourage all of our members to partake in the open as it is a great way to see your progress from year to Read More …
January 27, 2014 WOD
CrossFit games open 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″/20″ box 115/75 pound Push press, 12 reps 9 Toes-to-bar
January 25, 2014 Hero WOD
“Bradley” 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based Read More …
January 24, 2013 WOD
8 MInute AMRAP: Clean and Jerk *Every ten reps you must complete Double Unders Level 3 135/95 and 25 Double Unders Level 2 95/65 and 10 Double unders Level 1 75/55 and 20 Mountain Climbers, 2 count
January 23, 2014 WOD
8 Rounds for Time: 2 Sumo deadlifts @275/195 lb. 4 Kettlebell front rack step ups, alt. to 24/20″ 6 Kettlebell suitcase burpees, alt. *Kettlebell RX weight will be 53/35 lb.