Mobility: Warm-up: 3x 200m run reverse burpees/rolling pistols push-up (floor/parelletes/rings) pull-up (strict/tarzan/chin) Endurance: 5x 30:30 25m shuttle run WOD: 3x rest 90secs inbetween amrap 3 mins 10 air squats 7 Pushpress 4 burpees


mobility: Warm-up: 4x 8 Squat Therapy 6 cartwheels 100m run Technique: WOD: amrap 9mins 11 wallball shots 7 Burpee Box Jumps rest 3mins amrap 12 mins 9 Front Squats @ 135# 50m Sprints


Mobility: Warm-up: 3x 200m run 7 Squat Therapy 5 Power Cleans 8 Barbell Pushpress Strength: Squat Clean WOD: Power Cleans Wallball Shots Community In the early morning hours just before I left the house I found out about the unbelievable tragedy in a movie theater in Aurora. The sun hadn’t even come up […]


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 […]


Mobility: Warm-up: 200m run 20 single arm kb swings 10 push-ups 10 Goblet Squats 10 Pull-ups 250m Row “Champaign & Cigar’s” WOD amrap 8mins 15 cals rower 14 KB Thrusters (7/) -rest 3 mins- 4x 25 Wallball Shots alley run (between 200-400m)


4x 200m Sprints then 3x 500m row 50 Double Unders