Daily WOD

10 rounds:
90 seconds work/90 seconds rest
10 KB swings 53/36
10 burpees
ME wall balls 20/14 10’/9′ with remaining time from the 90 seconds
Score is total wallballs completed.

Please take a moment to read over our House Rules.  They can be found on the website under the Members area or by clicking the House Rules link.  We do not have many, so they should be pretty easy to follow.  Most important is Dropping of weights.  CrossFit is on everyones radar right now with the problems that Brisk CrossFit and CrossFit NYC are having in Manhattan.  Everyone does a great job controlling their weights and we appreciate your efforts.   We do not want to call extra attention to ourselves so keep up the good work.

January 5, 2014

Monday 01.06.2014

10 rounds: 90 seconds work/90 seconds rest 10 KB swings […]
January 5, 2014

Sunday 01.05.2014

Rest Day Open floor 11-1 pm. The beginning of the […]
January 3, 2014

Saturday 01.04.2014

“Fight Gone Bad!” Three rounds of: Wall-ball, 20/14# (Reps) Sumo […]
January 2, 2014

Friday 01.03.2014

AMRAP 15 min: 3 Handstand Push ups 6 Hang Squat […]