Workout Of The Day

July 17, 2014

July 17th, 2014 | 3 Comments

Back Squat 3×10 (80%)

For time: 30 burpees + run 800m

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July 16, 2014

July 16th, 2014 | 3 Comments

Happy Birthday, Tim H. and Aki!

Pull-up Play

Sprint work: in any order, 2x half dumpster sprint, row 500m, 40cal airdyne

July 15, 2014

July 15th, 2014 | 4 Comments

Happy birthday, Mat!

Deadlift 3×10 (80%)

“Barbara”

20 pull-ups
30 push-ups
40 sit-ups
50 squats
5 rounds, each for time
Rest precisely three minutes between each round. Post time for each of five rounds.

July 14, 2014

July 14th, 2014 | 2 Comments

Shoulder Press 3×3

Mitt Play

July 12, 2014

July 12th, 2014 | No Comments

Gymnastics Play

Run 2 miles, for time.

July 11, 2014

July 11th, 2014 | 1 Comment

Front Squat 3×3

Tabata thrusters (65/95) + Tabata V-ups

July 10, 2014

July 10th, 2014 | 5 Comments

Happy Birthday, Vicky!!

Jump Play

Watch a video for this workout“Nasty Girls”

50 Squats
7 Muscle-ups
10 Hang power-cleans (135 lb)
3 rounds, for time

July 9, 2014

July 9th, 2014 | 1 Comment

Deadlift 1×3

Set an OHS 15 Rep Max

July 8, 2014

July 8th, 2014 | 3 Comments

Bench Press 3×3

For time: 10->1 abmat Situps + 1->10 Burpee pullups

July 7, 2014

July 7th, 2014 | 3 Comments

Gymnastics Play

AMRAP15: 5 inverted burpees + 10 lunges holding medball (14/20) + 10 medball pushups

Combo Seminar – Jeebus! Only 4 spots left!

One Day. All of Troy's seminars at once: Power, Olympic, Mobility.*
We will cover the use of Strength, Power, Olympic and mobility movements to improve your CrossFit in the long term. We will go over how to follow strength programs, when and how to make adjustments, and how to identify and improve movement liabilities.
*Available only to members who have at least 100 attendance days and 6 months of membership. Ask if you're on the cusp and want to get in.
When: August 3rd , 9am-4pm (hour break for lunch)
Register here!
Cost: $100/individual.

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