7.15.13

Strength: Deadlift 5, 5, 5 (+). Conditioning: 15-min AMRAP of 20 WBS (14#/20#), Run 200m, 20 Box Jumps (20"/24").

7.13.13

Gym is closed we are heading to the beach!

7.12.13

TGIF! Strength: Overhead Squat 3, 3, 3, 3, 3. AHAP but with perfect form! Conditioning: For time complete 1000m Row, 3 rds of 25 KBS, 50 DU.

7.11.13

Recovery/Make-Up Day.  Intermediate/Advanced trainees listen to your body and R-E-S-T or participate in active recovery and mobility.  If you missed Tuesday or Wednesday its time for a make-up session!  Get some, Thirsty Thursday, peace out.

7.10.13

Hump Day Fun! Strength: Press 5, 5, 5 +. Conditioning: 7-min AMRAP of Deadlift 7 reps @ 155#/225#, 7 Hand Release Burpee Over The Bar. Get some!!!

7.9.13

WOD "Angie" For QUALITY reps within a 30-minute time cap: 100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Air Squats.

7.8.13

Strength: Front Squat 5 x 3, AHAP. WOD: For time (within a 10-min time cap) 30 SDLHP @ 65#/95#, Run 300m, 20 Thrusters @ 65#/95#, Run 200m, 10 Power Snatches @ 65#/95#, Run 100m.

7.7.13

OFF/Closed

7.6.13

Special WOD CrossFit Hope For Cures.  Doors open at 7:30am, we'll start promptly with the first heat at 8:00am.  No open gym today!

7.5.13

TGIF! Strength: Bench Press 5, 5, 5 +. Conditioning: Rowing Intervals, Complete a total of four (4) 500m sprint intervals at max effort.  Record weight and reps on bench press, and fastest 500m.

7.4.13

The gym is closed with the exception of our special team WOD at 8am.  Four person teams: two guys, two girls ... show up ready to work at 8am!

7.3.13

Strength: 5 x 3-Position Power Clean, Bottom-Up, AHAP.  Conditioning: 7-min AMRAP of 3 Push Press @ 65#/95#, 3 Burpees, 6 Push Press, 6 Burpees, 9 Push Press, 9 Burpees, etc.

7.2.13

"BARBARA" 5rds for QUALITY not for time of: 20 pull ups, 30 push ups, 40 sit ups, 50 air squats.  Rest 3-min between rounds.