WOD 1/20/15

15 Minutes to work up to a heavy Clean and Jerk Then….. The Mark Janus 21-15-9 Hang Power Clean 135/95 Front Squat Shoulder to Overhead   The man, the myth, the legend, Mark Janus

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Next Squat Cycle

We will be doing an 8 week  squat program (5-3-1) starting Monday Jan 19th. We will back Squat on Monday’s and Front Squat on Thursday. To the get the most benefit out of this squat program, it’s important that you make these days. If...

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WOD 1/19/15

Congratulations to Coach Marco for battling it out with some of the top CrossFit Athletes in the country for a 4th place win! Week 1 Back squat: 3X5 Set 1: 75% Set 2: 80% Set 3: 85% Then: 10-8-6-4-2 Burpee box jumps 30″/24″ Alt. One...

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WOD 1/18/15

9am Open Gym 10am Olympic Lifting 11am Endurance 25 Minute AMRAP 50 Double Unders 10 OHS 10 Pullups 10 Burpee over bar *Must Row 1000m during wod  

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WOD 1/17/15

5 Min EMOM: 5 Touch & Go Power Snatches, AHAP Then… 13.2 AMRAP 10 minutes: 5 Shoulder to overhead, 115/75 10 Deadlifts, 115/75 15 Box jumps, 24″/20″ The CrossFit Open is open to EVERYONE! Resister HERE and join the fun. Sign...

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WOD 1/16/14

Press: Test 1RM Then… “Wacky Wiser Partner Friday” 42-30-18 Squat cleans, 155/103 C2B Pullups   Good luck to Marco as he competes at Wodapalooza in Miami this weekend!  You can check his progress at...

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WOD 1/15/15

Overhead Squat 3-3-3 Then 5 Rounds: 30 Double Unders 20 KettleBell Snatch (53/35) 10 Hand Release Pushups Post Loads and Times to Zen And Comments   The 2015 CrossFit Games are almost here.  The Open Starts February 26th,  but more...

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WOD 1/13/15

Test:  1RM Front Squat Then….. 7 Minute Ladder (reps increase by 1 each round) Bar Muscle Up Front Squat (Weight taken from the ground) 185/135 3 Minute Break Then….. Max Ring Muscle Ups in 3 Minutes (if no Ring MU, do max ring dips)...

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WOD 1/12//15

EMOM 5 Minutes 5 Touch & Go Power Cleans, AHAP (We will Test Front Squat 1RM on Tuesday) Then….. 21-15-9 Rolling Burpees Squat Box Jumps 24/20 Watch Here    

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WOD 1/11/15

9am: Open Gym (unlimited members) 10am: Olympic Lifting 11am: Endurance (No Open Gym) 3 Rounds AMRAP 8 Mintutes 9 Toes 2 bar (scale w/V-ups) 12 Weighted Step-Ups, 24″/20″ (53lb/35lb) 15 Shoulder to OH, 95/63 *Rest 3 Minutes between...

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