WOD 120626

WOD
Find your 1 RM Clean and Jerk

then

for time complete
400 M Run
25 Pull ups
50 push ups
75 air squats
run 400 m

 It's just one time through, a hard fast sprint the whole way give it all you have.

 Did you vote on yesterdays blog yet? It only takes a minute just post in the comments which shoe you like best. These were the three shoes selected by an impartial panel of judges as the top three contenders, now it is time to see which one you vote as the best.

Have you been to a Saturday WoD lately? If not you should get in. They are a ton of fun and a great opportunity to bring friends in. Usualy done in teams and always just a little different it is a great opportunity to get to know people who normally come to a different class than you during the week as well as get a great work out. Make srue to get down here this weekend for the 10 am group class and bring a friend as well.

WOD 120622

Issac working on his muscle ups 

NASTY GIRLS
3Rounds for time
50 air squats
7 Muscle ups
10 Hang Power Cleans














Check out some ofthe Orginal CrossFiters doing this wod in the original gym   

WOD 120528 Memorial Day Murph

Memorial Day Murph
Only 2 Classes today
7:30 am and 4 pm

Murph
For Time
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile



Sherri and Karlee Going heavy in the womens only Saturday Strength Class. Sherri set a new PR of 205lb, and Karlee hit 155

 Nick, Matt and Megan are all moving away this month. Nick Just up the Road to Fresno, Megan and Matt are headed to Cape Cod. We wish them all the best and hope to see them again soon.

 Who got to see to 2:41 Fran Fox hit? Awesome job. All of his hard work is paying off.

 More heavy lifts and plenty of Prs going on in the Strength Classes on 4oclock Monday Wednesday and Friday.

Lots of big Classes lately keep it up and keep coming in. More people means more fun in the WoD

WOD 120524

Base Line
WOD

Row 500 M

40air squats
30 sit-ups
20 push ups
10 pull ups

WoD 120515

Lots of burpees this week, different variants from touching a target
to jumping over a bar to just getting feet off the ground
any you like more, or think are harder?

You have 2 minutes to complete
30 Air Squats
20 Push Ups
10 Pull Ups (strict)

use remaining time as rest
do 5 rounds any round not finished in 2 minutes counts as a penalty

after your final round and rest complete
21 Kb Swings
21 Box Jumps
21 burpees
21 sit-ups

then for each penalty do 7 HSPU and finish any unfinished reps

WOD 120501 " Strict Cindy"

WOD
20 M AMRAP
5 Strict Pull Ups
10 Push Ups
15 squats

WoD 120307

This is why I love the internet

EMOM 10 Minutes
15 Air Squats
10 DB Clean and Jerks ( 5 each hand)

WoD 120221

5 Rounds

6 o clock foundations class mid Fran

10 Burpees
100 m sprint
10 Air squats