Monday 12.12.16


30 rounds for time of:

1 Back Squat
3 High Box Jumps

Post time, load, and height to comments.

Compare to HERE

“Persistence can change failure into extraordinary achievement.”

Sunday 12.11.16


Rest Day

Saturday 12.10.16


Teams of 2 complete the following:

2 rounds of:

Complete each as a team with a 5 minute continuously running clock:

Row 500 M (each for time)
Max Tire Flips (as a team)

Rest 3 minutes between rounds

1) Every minute on the minute for 10 minutes:

Even minutes-“Goat 1″
Odd minutes-“Goat 2″

WOD with GOD

“Winter is the season in which people try to keep the house as warm as it was in the summer, when they complained about the heat.”

Friday 12.9.16


5 rounds for time of:

15 Thrusters (115/80)
9 Handstand Push Ups
3 Rope Climbs

“Let’s not forget that the little emotions are the great captains of our lives and we obey them without realizing it.”~Vincent Van Gogh

Thursday 12.8.16


7 rounds of:

Every 2 minutes complete:

200 M Run
7 Deadlifts (275/185)
Max Double Unders in the time remaining
Rest 1 minute between rounds

Rx’d + (315/205)

Post load and total double unders to comments.

Compare to HERE

“Life is like a coin.  You can spend it any way you wish, but you only spend it once.”~Lillian Dickson

Wednesday 12.7.16


Complete the following:

As many rounds and reps as possible in 9 minutes of:

6 Bench Press reps
12 Russian KB Swings

Rest 3 minutes…

Max Muscle Ups in 5 mniutes

1) 4 rounds not for time of:

15 GHD Sit Ups


We will have our annual Christmas party Friday, December 23rd at the gym.  Details will be posted at the gym!!!

Friday, December 23rd-Regular Schedule
Saturday, December 24th-Closed
Sunday, December 25th-Closed
Monday, December 26th-9:00am and 5:30pm only

There will be NO Olympic weightlifting class from 12/14/16 -1/4/17.  We will resume immediately following.

“Anything I’ve ever done that ultimately was worthwhile… initially scared me to death.”~Betty Bender

Tuesday 12.6.16


Complete the following each for time:

Starting at 0:00 minutes:

30 Power Cleans (185/125)

Starting at 5:00 minutes:

Row for max Cals in 2 minutes

Starting at 10:00 minutes:

50 Burpees

Starting at 15:00 minutes:

75 Wall Balls (20/14)

Compare to HERE

“I am motivated by the fear of being average.”

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource