1. 7/9/2018

    Happy Birthday Coach Joe!


    3 x 800 m run

    rest 3 minutes between rounds

    20 min emom

    1st minute – 10 back squat (155/105)

    2nd minute – 8 burpee over bar


  2. 07/09/2018

    Complete For Time

    3 Rounds

    10 Deadlift (155/105)(225/155)

    10 Hand Release Push Ups/HSPU

    20 Air Squat

    Rest 3 Minutes

    3 Rounds

    10 Deadlift (185/125)(275/185)

    10 Hand Release Push Ups/HSPU

    20 Air Squat

    Score for today will be the total time (including rest break) that it takes to complete these six sprint rounds.  The weight for your deadlifts should be a weight you can cycle through all 10 reps unbroken (if fresh) in each of the rounds.   Tough transitions between movements today, but try to keep the rest breaks to a minimum as we go from movement to movement.

    Focus on full extension as these are movements that lend themselves to not completing full range of motion at the top when we are pushing pace.  Remember, the last inch of the movement is where we gain the most from each rep.

  3. 07/07/2018

    7:00am  Competitors Class

    9:00am CrossFit Class


    Last weeks 970 Compete WOD was:

    400 Meter Run

    20 Burpees

    400 Meter Run

    19 Burpees

    400 Meter Run

    18 Burpees


    Weight Vest Optional

    60 Minute Time Cap

  4. 07/06/2018


    Complete For Time


    Ring Muscle Ups

    Snatch (135/95)

    Rest 3 Minutes

    300 Double Unders For Time (400 Single Unders) Every minute, 2 Power Snatch with your Amanda WOD weight.

    10 Minute Time Cap on the Double Unders.

    Scaling Options:

    Option 1


    Bar Muscle Ups

    Snatch (135/95)

    Option 2


    Chest To Bar Pull Ups

    Snatch (95/65)

    Option 3


    Pull Ups

    Snatch (95/65)

    For today, we are going with 3 Options to the RX Amanda WOD.  This is a benchmark WOD that we will see again down the road, so this is something we want you to complete at the level you are today with these movements.  When we do this one again, we will want you to do it the same way you do it today so we have a way to track your progress.

    This WOD is meant to be a sprint, so pick movements and weights you can do at high intensity.  You should be thinking about a weight you can do the set of 9 and 7 in two sets, and the set of 5 unbroken if fresh.  Gymnastics movements should also be done in three sets max on the set of 9 and 7 and two sets for the round of 5 for the MU variations.  Band as necessary to accomplish the same breaks on the C2B and Pull ups.


  5. 7/6/2018


    3 Rounds For Time

    12 burpee box overs

    20 cal row

    25 air squats

    *if you have a weight vest wear it.

  6. 07/05/2018

    Complete For Time

    1000 Meter Row


    Front Squat (95/65)

    Push Press (95/65)

    Box Jumps (24″/20″)

    800 Meter Run


  7. 07/04/2018

    Happy 4th of July!


    50 Strict Pull Ups

    100 Hand Release Push Ups

    5K Run

    With a vest if you have one.

    U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.

    Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby, and Sarah.

    The “Severin” Hero WOD was first posted on crossfit.com as the workout of the day for September 5, 2010.

    Mods for this WOD today will be banded strict pull ups, and band assisted push ups.  The 5K we are running today is not a full 5K.  It is close to it at just under 3 miles.  There will be a short break at the midway point of the run.


  8. 07/03/2018


    Wendler Back Squats


    20 Minute EMOM

    1st Minute: 15 box jumps (24/20)

    2nd Minute: 100 meter farmer carry (70/53)

    3rd Minute: 12 goblet squats (70/53)

    4th Minute: 8 alternating single arm DB presses each arm (50/35)

  9. 07/03/2018

    REMINDER:  Gym will be open for an 8:00am WOD on Wednesday July 4th.  If you have a weight vest, bring it.


    15 Minute AMRAP

    200 Meter Run

    2 Rope Climbs

    11 Burpees

    12 KB Snatch (53/35)(70/53)

    Rest 1 Minute Between Rounds

    The name of the game today is to sprint the rounds within this AMRAP.   Each round ends with a 1 minute rest break, so earn your rest today.  The 2ooM run should be at about 75-85% of your speed with a jump up to the rope as soon as you get in.  This one is going to elevate the heart rate in a hurry.  The KB Snatch will be 6 on each arm.  And yes, its 11 burpees!