Blog

  • October 11th, 2018

    Work Out of the Day Strength Bench Press @ 31×1; 4 reps x 5 sets Metcon 3 sets of: Barbell Bent Over Rows x 10 reps Rest 60 seconds Station 2 Bar Dips x 6 reps 21×1 Rest 60 seconds Band Face Pulls x 10 Rest 60 seconds ___________________ (Optional CORE WOD) 3 rounds NOT […]

  • October 10th, 2018

    Work Out of the Day As an individual or teams of two In 6 Minutes Complete- 800m Sandbag or Wallball Run Then AMRAP Hang Squat Snatch 75/55 (Fitness Wallball Squats 20/14) Rest 2 Minutes In 5 Minutes Complete 600m Sandbag or Wallball Run Then AMRAP Rope Climbs 15′ (Fitness Ring rows) Rest 2 Minutes In […]

  • October 8th, 2018

    Work Out of the Day Performance E2MOM for 12min ( 6 sets) 1 Clean + 2 Jerks Metcon For time: 21-15-9 Power Clean Push Jerk Cal Row  *substitute row with (400m/300m/200m) Fitness For time: 21-15-9 DB Power clean DB Push Jerk Run 200m after each round  

  • October 5th, 2018

      Work Out of the Day Havana Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Post rounds completed to comments. Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission […]

  • October 3rd, 2018

      Work Out of the Day AMRAP in 20 minutes  Partner A Rows 500 Meter or Run 400m While Partner B performs  AMRAP of: 12 Pull-ups  21 KB Swings (53/35) 50′ Bear Crawl immediately followed by… Partner B Rows 500 Meters or Run 400m While Partner B performs  Amrap of: 12 Pull-ups  21 KB Swings […]

  • September 28th, 2018

      U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence […]

  • September 24th, 2018

      Work Out of the Day Performance  Every 2 minutes, for 20 minutes (10 sets): Clean & Jerk x 1 rep Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy. Metcon “2008 CrossFit Games Finale” For time: 30 Squat Clean & Jerks (155/105 lbs)