6.1.2016

5×5 push press

6 min AMRAP:
5 toes to bar
10 box jumps
15 shoulder to overhead (95/65)

-rest 1 minute-

6 minute AMRAP:
15 toes to bar
10 shoulder to overhead
5 burpee box jumps

5.30.2016

HUGE thanks to everyone who came out today for Murph and our silent auction for Dewayne’s trip to the Reebok CrossFit Games this summer. Also, three cheers for Marika for coordinating the auction!!! Here are the winners! Please pay a coach at the box by the end of the week to get your prize(s)!


10-8-6-3-3-3 Deadlifts (55-90%)

6 minute alternating Tabata:
bicycle kicks
hollow body holds

5.30.2016

Congratulations to Jess Sanford on her second place finish this weekend at the WOD and Roll competition!!!!

Today we will be doing “Murph” in honor of Memorial Day. Heats will run at 10 and 11am. You may do the workout RX, with a partner or scaled. Come early to warm up! Doors open at 9:30am.

Following Murph join us for a silent auction to raise funds for Dewayne Sapp on his journey to the Reebok CrossFit Games!

“Murph”
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

5.27.2016

Reminder! On Monday we will have “Murph” heats going off at 10 and 11 followed by a silent auction to support Dewayne’s trip to the Reebok CrossFit Games this summer!

3 sets:
20/15 cal row
30 wall balls
-rest 2 min between efforts

3 sets:
20/15 cal AB
8 snatches (115/85)
12 bar facing burpees
-rest 2 min between efforts