16
Apr

16APR13

WOD A) Est. 3RM Split jerk (from front) B)-5x3 Push Press AHAP -2x10 per leg OH lunges @ (135&95/95&65) C) KB Meltdown (1.5/1) 25 V-ups 25…

Continue Reading →

15
Apr

15APR13

Now that De-load week is complete and everyone is all nice and rested its time to get back to it.  Also REMEMBER to register for Honor…

Continue Reading →

05
Apr

05APR13

WOD A) EMOM 5 Dead lift 3 Reps @70% between minutes 5-6 drop weight 15% minutes 6-7 Max Effort DL (important: maintain form) B) 5x5 Good…

Continue Reading →

03
Apr

03APR13

WOD A)  pull up tech 20 min kip/butterfly B)5 rounds for time 100m sprint 15 T2B 25 Abmat sit ups C) shoulder mobility

Continue Reading →

02
Apr

02APR13

WOD A) dead lift 4x4 @80% B) EMOM till you miss 5 hang power cleans (155/115) 7 Burpees * if you go beyond 10 min 1min…

Continue Reading →

31
Mar

01APR13

WOD A) Front Squat 6x2 @88% B) Hamstring Mobility 2 min couch stretch 2 min banded stretch 2 min dead bug C) Buy in 25 Burpee…

Continue Reading →

29
Mar

29MAR13

Participate in this Awesome Community!! By Genie Francisco Hi ALL!!! For today's blog, I just wanted to take the time to encourage all of you to…

Continue Reading →

27
Mar

27MAR13

WOD A) Kipping Pull Up tech 15 min kip 15 min butterfly B) 8 rounds 8 med ball cleans 8 burpees

Continue Reading →

25
Mar

26MAR13

Honor Tommy Mac Ok so this event is a piece of what the CrossFit community is all about, supporting each other, supporting our fallen heroes.  We…

Continue Reading →

25
Mar

Athlete Spotlight: Kim L

My name is Kim Lorenzana, I am 26 years old and a Professional Golfer. I have been playing golf for 16 years and I cannot imagine…

Continue Reading →