WOD: 50 Ring dips 50 Double unders 50 Wall balls 50 Double unders 50 Goblet squats 50 Double unders 50 Burpees

Pre-WOD Not for time, focusing on technique 4 Rounds: 5 Pistols each leg 30 Second Hand-stand hold 20 Second L-Sit hold —————————– Thruster 3-3-3-3-3-3-3-3 [youtube=http://www.youtube.com/watch?v=4OhqIGYqELk]

For Time 100 Reps  Hang Power Clean 95/65 Penalty (every time you let go of the bar): 200 m run    

5 Rounds: Max Bench Press @ body weight Max Pull-ups -This WOD is not for time and there is no designated rest period between rounds.

REST!!! Go on a hike with the family or the dog (they’ll love ya for it) If it snows, take  a trip to mobilitywod.com. (P.S. Kristy broke a bar today. Oops!) Visit the site below for some perfect zone diet Read More …

Hero WOD Saturday Coe 10 Rounds: 10 thrusters (95/65) 10 ring push ups   “You miss 100% of the shots you don’t take.” -Wayne Gretzky  

For Time: Buy in is 1 mile 4 Rounds for time: 13 Squat Cleans 95lbs/65lbs 13 Wall Ball Shots 20lbs/14lbs 13 Kettlebell Swings 1.5pood/1pood Buy out is 1 mile

Hey guys, Friday nights classes will be cancelled only for tomorrow, sorry for any inconvenience!  But on a cooler note, we are adding a 12 noon class into our Monday-Friday schedule, this is a great chance for you guys to come get Read More …

15 Minute AMRAP: 7 Deadlift @ 165/115 11 Pull-ups 15 Box Jumps 24″/20″    

Here’s a video presented by Chris Spealler over at CrossFit Park City ( www.crossfitpc.com ) on double under efficiency.  What we typically see with athletes is that some get the double under…some don’t.  It takes time and practice and a Read More …