Friday

On Saturday one of our members, Rob Fore, will be getting married. In true CrossFit tradition we must send him off with a “Wedding WOD.”  Seems suitable for Rob’s last WOD before the big day to be one of the “benchmark girls…”  We are all extremely happy for you and...

Thursday

Thurs. Oct 31 2013 Part 1: Deadlift 1-1-1-1-1 Part 2: “Jackie” For Time: 1000 meter row 50 Thrusters (45/33) 30 pull-ups  

Wednesday

Wed. Oct 30 2013 Part 1: EMOM for 10 min: Power Clean + Hang Squat Clean + Jerk @ 80% Part 2: 5 rounds for time: Run 400m 9 Power Clean (135/95) 6 Front Rack Walking Lunge (135/95)  

Monday

Monday Oct 28 2013 Part 1: Box Squat 3-3-3-3-3 Part 2: For time: 50 Sit Ups 50 Overhead Squats (75/53) 50 Sumo Deadlift High Pull (75/53) 50 Burpees