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 …

Seven rounds of: 35 Double-unders 1 Snatch Make one snatch attempt per round. “Try not to become a man of success but a man of value.” – Albert Einstein

Pre-WOD: 3 Rounds (focusing on technique): 6 Burpee Box Jumps 8 Wall Balls 10 double unders WOD: Overhead Squat 1×5 2×3 3×2 5×1

For time: -5 Press 135/95 lbs -5 rounds of: 10 jump squats 200 meter run -7 Press 135/95 lbs -5 Rounds of: 10 jump squats 200 meter run -9 Presses 135/95 lbs (Presses can be done with any variation; Shoulder Read More …

Rest.  Spend some quality time with K-Star over at www.mobilitywod.com . “What is without periods of rest will not endure.”    

Tabata This: “Tabata This” Tabata SDHP @ 45 lbs men, 35 lbs women Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of Read More …

Bench Press 15-10-5-1 Front Squat 15-10-5-1 Deadlift 15-10-5-1 Rest in between sets is 1 minute.