Workout of the Day

Partner Chipper

With one partner working at a time:

150 Double Unders
135 Situps
120 Pushups
105 Squats
90 Box Jumps
74 Pullups
60 Lunges
45 Burpees
30 K2E
15 HSPU/30 Pushups

Val's last hoo-rah!

Val’s last hoo-rah!

Friday’s QOD

What was the highlight of the Hopper? Also, how many times have you watched the Hopper video?

5RM Hang Power Clean

“Nasty Girls”

3 rounds of:
50 Squats
7 Muscle ups
10 Hang Power Cleans (135/95#)

Compare to Nov.7/13


Snatch Day!

Our CrossFit Wedding got picked up my Men’s Fitness!

Spend the class working on your snatch. You have the option to do snatch, power snatch, hang snatch, or hang power snatch. If you don’t know the difference, you really need to get in today.


Compare to March 26/14

A big thanks to our MANY volunteers!

A big thanks to our MANY volunteers!

Hopper Video!

5 rounds
400m Run
30 Wall ball
30 Box jump

*40 min time cap

Compare to April 30/14

Macho Man

Interested in competing in weightlifting? Check out the NBWA.

Build up to a heavy (max) set of:

Power Clean + Front Squat + Jerk

“Macho Man”
EMOTM until failure
3 Power Cleans
3 Front Squats
3 Jerks (165/115#/70%)

Once you reach 10 rounds, add 1 rep to each movement.
Ex. Round 11 = 4 each.

Angela takes on the thrusters

Angela takes on the thrusters