Tags » CrossFit

W.O.D. 07-30-2014

Warm up: 5 minutes foam roller, 400m run, 100 ft lunges
Strength and Skill: good mornings 5-5-5-5-5
Wall balls 20/15
Box jumps 24/20… 13 more words


Bacon Turtle Burger Recipe

31 July 2014

As if eating bacon could NOT get anymore awesome! It has reached a new level of holysh*t-ness. We came across this fine addition to the culenary art of cooking with bacon on… 196 more words


W.O.D. 07-29-2014

Warm up: 5 minutes foam roller, 10 Turkish get ups, 20 pvc OHS
Strength and Skill: over head squat 1 rep max, from rack
WOD… 11 more words


W.O.D. 07-28-2014

Warm up: 5 minutes foam roller, 20 med ball cleans, 20 pvc dead lifts
Strength and Skill: dead lift 3-2-2-1-1
15 man makers 35/25… 8 more words



Be careful when coming through the fence or going out for a run. Our resident mockingbirds’ eggs just hatched! :)

Reminder: There will be no free class or open gym this Saturday because several of our athletes will be competing at the Red, WOD, and Blue competition in Myrtle Beach. 69 more words


WOD (8-1-14)

(30 – 20 – 10)

Wall Balls (20# / 14#)

Knees 2 Elbows

Alternating Dumbbell Snatches (50# / 35#)

Explosive Hand Release Pushups

CrossFit Rhythm

21 Day Sugar Detox ... any tips? via /r/Paleo

I decided recently that I want to do the sugar detox. For the next week I only work half days and then I’m on vacation for the following two so I figured it’d be perfect timing. 82 more words