4.6.13.

mobility: warm-up: A. 3x 100m run 5 front squats 5 pushpress 10 kip pull-up progression (kip.kip+bend&press.hip pop) B. 3x Build up to Working Weight 8 Thrusters 5 Pull-ups wod: CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of: 100/65# Thruster, 15 reps 15 Chest to bar Pull-ups If […]

7-12-12

We want to welcome all of our new members over the last few weeks. Be sure to introduce yourself when you see a new face. Throw them a high five when they finish a WOD and get to know the ones you suffer with. WOD 2011 CrossFit Games Mash-ups (Open) Complete as many rounds and […]