Daily WOD

Bench Press Week 2
5 @ 40%
5 @ 50%
3 @ 60 %
3 @ 70%
3 @ 80%
3+ @ 90%
* Use 90% of your 1 RM
GP WOD:
For time:
10 KB SDLHP 72/53#
20 Knee-ups
40 Wallballs 20/14#
20 Knee-ups
10 KB SDLHP
*everytime you break the reps do 3 burpees
OP WOD:
For time:
10 SDLHP 95/65#
20 Toes-to-bar
40 Wallball 20/14#
20 Toes-to-bar
10 SDLHP 95/65#
*everytime you break the reps do 5 burpees

We are happy to announce that Weightlifting class will now be an hour and a half, from 6:30-8pm. Please remember Weightlifting is an additional $40 / month OR $20 drop in fee IF you do not have a full price unlimited membership.

Now that the Open is over what do you do? Keep doing CrossFit of course.

April 21, 2015

Wednesday 04.22.2015

Bench Press Week 2 5 @ 40% 5 @ 50% […]
April 20, 2015

Tuesday 04.21.2015

10 Min to work up to heaviest complex of: 1 […]
April 19, 2015

Monday 04.20.2015

Deadlift Week 2 5 @ 40% 5 @ 50% 3 […]
April 17, 2015

Saturday 04.18.2015

GP WOD: AMRAP 20 One partner works/one partner rests 10 […]