Tuesday Team WOD 6/30/15

“Wonder Woman and Super Confused”

(Teams of 2 for time)

30 Power Snatch (75/45)

30 Back Squats (75/45)

30 Power Snatch (95/65)

30 Back Squats (95/65)

30 Power Snatch (115/75)

30 Back Squats (115/75)

Welcome back Jenna and Clint!



Monday WOD 6/29/15

“Monster Mash Monday” (summer edition)

3 Rounds for time:
200m Run

30 Front Rack Lunges 95/65

20 Push Press 95/65

2 Rounds for time:

15 Handstand push-ups

15 Hang Power Cleans 155/115

1 Round for time:

50 DU’s

10 Thrusters 135/95

10 Bar Facing Burpees

*Rest 5 minutes between workouts.


Saturday Free Community WOD 9-10am and Open Gym 10-11am

If you’ve been thinking about trying a CrossFit workout now is your time! This Saturday – 6/27/15 – at 9:00 am we will be having a CrossFit workout that is free and open to anyone interested in giving us a try! CrossFit is a strength and conditioning program that anyone can do with the right start. All workouts are modified and adjusted to fit the athlete (that’s YOU!) and to help them get the most out of their training. Free Saturdays are the perfect way to see what all the chatter is about.  



Thursday WOD 6/25/15


800 M Run Buy In (Charlie’s Favorite)


12 Rounds for Time

6 Deadlifts (255/185)

23 Sit Ups

15 Push Ups

* 12 rounds signifies Charlie’s Age and 6/23/15 rep scheme is the date we lost our sweet boy

* please keep Charlie in your thoughts to keep you going in this WOD. Do it for Charlie!


Tuesday Team WOD 6/23/15

“Eat My Shorts!”

(Teams of 2)

2 min wall ball (20/14)
2 min Kbs (53/35)

2 min front squats (95/65)

2 min push press (95/65)

Rest 2 min

2 min SDHP (95/65)

2 min Abmat sit ups with wall ball pass 

2 min Box Step Ups (95/65)

2 min Burpees 

* Split reps as you wish

* Record total reps