The week before Murph!!

***NOTICE: Memorial Day is Murph!!  We’re doing a BBQ and WOD at 4:30pm, come one come all!  Morning Schedule is 10AM only, other classes through out the day are cancelled, thanks!!!***   CrossFit Classes: Monday Push Press Max 5 Tuesday: Helen but 5 rounds Wednesday:...

Strong week! Get ready

***NOTICE: Memorial Day is Murph!!  We’re doing a BBQ and WOD at 4:30pm, come one come all!  Morning Schedule is TBD, please let me know with your preference, we’re looking hard at 10am right now!***   Crossfit Classes: Monday: McGhee” Complete as many rounds in...

Oooh yeyah new week, new you

CrossFit Classes: Monday: 5 dead’s 275/185, 10 KB Clean and Jerk 53/35 Right, then 10 left, 15 knees to elbows 5 rounds for time Tuesday: Back Squats!! Wednesday: Jumping Squats, and Muscle-ups for max rounds, scale it!! Thursday: Muscle snatch 75/55, 15 Box jumps...

Monday multistage post!

Monday: 35 Pull-ups, 40 double unders, 20 chest to bar pull-ups, 70 double unders, 10 bar muscle-ups, 100 double unders for time, boom!   Weightlifting Conjugate: Monday: Lower Body Accessories Squat Mornings Safety Squat Bar 5×8 Leg Press 3×30 Reverse...

A few hours late but worth the wait!!

Monday: Masters Qualifier WOD 3 Tuesday: Back Squat for 5’s Wednesday: 7 Military Presses, 7 Bent over Rows, 7 Sumo DL High Pulls 5 Rounds for weight Thursday: Row 400m, Run 400m, rest 3 minutes, 3 Rounds total Friday: Coe, 10 rounds of 10 thrusters, 10 ring push-ups...