Saturday 1.14.17

7 rounds for time of:

8 Handstand Push Ups
2 Rope Climbs

1) Every minute on the minute for 14 minutes:

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


ROMWOD at 10:00am

“The strength of the group is the strength of the leaders.”~Vince Lombardi

Friday 1.13.17

3 or 4 person teams complete the following:

4 rounds for max reps as a team in 3 minutes of:

Prowler Sprint 25 M
Rest 3 minutes between rounds

“The best way to succeed in life is to act on the advice we give to others.”

Thursday 1.12.17


5 rounds for time of:

400 M Run
15 Overhead Squats (95/65)

Rx’d + (135/95)

Compare to HERE

1)  5 rounds not for time of:

Single Arm Farmer’s Carry 120′
30 Ab Mat Sit ups


We will be introducing ROMWOD in the back room on Tuesdays, Thursdays, and Saturdays.

Tuesday and Thursday:




“Money is better than poverty, if only for financial reasons.”~Woody Allen

Wednesday 1.11.17

21-18-15-12-9-6-3 reps for time of:

KB Swings (53/35)
Push Press (95/65)
Complete 20 Double Unders after each set

Rx’d + (70/53…115/80)

Compare to HERE

1) Bench Press 10-8-6-4-2

2) 50 Strict Bar Dips not for time

“Good enough is the death of greatness.”

Tuesday 1.10.17

4 rounds of:

As many rounds and reps as possible in 3 minutes of:

3 Burpees
6 Deadlifts (225/155)
9 Box Jumps (24/20)
Rest 1 minute

1) Teams of 2 alternate to complete as many rounds and reps as possible in 5 minutes of:

1-2-3-4-5-6-7 reps of:

Knees to Elbows

“Just as important as having a list of priorities is every once in a while starting from the bottom.”

Monday 1.9.17

As many rounds and reps as possible in 25 minutes of:

20 Power Clean and Jerks (185/125)
40 Wall Balls (20/14)
10 Muscle Ups
5 Power Snatches (185/125)

-We will be on regular schedule today.

-The Nutrition Challenge officially began Sunday, January 8th.  Good luck to all those who are participating.  Your nutrition is the key to your success inside and outside the gym.  Find your own consistency each day and stay strong!!!

“Praise the bridge that carried you over.”~George Colman

Sunday 1.8.17

Rest Day

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource