We had a rare Bro Sesh Wednesday at the 3:30pm class! (There may have been a few curls thrown in for good measure) Nice work, gentlemen!   Strength Three sets Romanian Deadlift (6-8 reps @ 21X1) Do not max out on this movement today. Focus on perfect technique, and staying strong. Handstand Push-Up (Max reps) Go until failure each round, that means numbers will likely decline.   Conditioning Three rounds for time of: 50 Double-Unders 25 Burpee Box Jump Overs (24/20″) Modification for DU’s will be 100 single-unders. Goals for this workout should be: As close to unbroken as possible on Jump Rope Keep moving at a steady pace on Burpee Box Jump OversRead more

Little Todd getting some Vitamin D while Back Squatting on Monday!   Strength Four sets Bench Press (4-6 reps @ 20X1) Rest 90 seconds Single Arm Dumbbell Row (8-12 reps @ 2111) Rest 90 seconds   Conditioning In teams of two, partners alternate to complete three sets each of: Kettlebell Swings x 20 reps (24/16 kg) Dips x 15 reps 400 Meter Run Aim for swings to be unbroken each round! Dips should go Ring, Matador, Box in order from most to least challenging.Read more

Heather looking strong during her DB Man-Makers on Monday!   Strength Hang Snatch + Snatch (Six sets today) Rest as needed between sets. The goal today is to get more comfortable dropping under the bar quickly. Focus more on technique and speed v/s weight!   Conditioning For time: 30 Wall Balls (20/14#) 30 Pull-Ups 20 Wall Balls 20 Pull-Ups 10 Wall Balls 10 Pull-Ups Challenge for today is to get through every set of Wall Balls unbroken! Pull-ups do not need to be unbroken, but should be done in sets where only a short rest is needed to get back on the bar (or back on the rings, if Ring Rows are used as a modification).Read more

Wall Climbs are a great way to warm up your shoulders and your core for working out. Right, guys?   Strength Four sets Back Squat (4-6 reps @ 30X0) Rest 60 seconds Powell Raises (8-10 reps each @ 2020) http://www.youtube.com/watch?v=BxK60HYw760 Rest 60 seconds   Conditioning In teams of three, with only one person working at a time, complete as many rounds and reps as possible in 15 minutes of: 20-Yard Bear Crawl 5 Man-Makers (45/25# DBs) Man Maker: Push-Up Left Row Right Row Squat Clean Thruster 1 Round = Entire Team getting through one round. Bear Crawl = 1 point, 6 points per person, 18 points per round!Read more

Danny DESTROYED the 15.2 workout, getting over 200 reps! Well done, sir!   CrossFit Games Open Testing times will be available from 8-11am Sunday. Regular Sunday Class Schedule: 8am, 9am, and 10am CrossFit Classes   Conditioning In teams of two, with only one partner working at any time, complete: 150 Wall Ball Shots (20/14 lbs.) 1200 Meter Relay Run with Med Ball 100 BurpeesRead more