Hey everyone…this coming Tuesday (7/1/14) at 7:30pm, we’re having a meeting for anyone interested in maximizing their potential in the world of competitive CrossFit! Our athletes and coaches have learned a ton over the past few years (an equal amount from our successes AND failures) and would love to share it with whoever is interested. Whether it’s aspirations to make it to the Games, to stay competitive with your friends in the gym, or anywhere in between, come hang with us and let us help you clarify how to meet your goals! Hope to see you all there!

WOD for Wednesday, 6/25/14:

“Little Eva”

3 rounds:

800m run

30 kettlebell swings (70#/53#)

30 pull-ups

WOD for Tuesday, 6/24/14:

With a partner:

2000m row

*while one partner rows, the other holds a barbell in the front rack (135#/95#) Switch every 250m.

WOD for Monday, 6/23/14:

AMRAP for 8 minutes:

5 deadlifts (275#/185#)
5 burpees

WOD for Friday, 6/20/14:

21-15-9-15-21

overhead squat (75#/55#)
kettlebell swing (53#/35#)

WOD for Thursday, 6/19/14:

alternating tabata:

hollow body hold
superman hold

WOD for Wednesday, 6/18/14:

5 rounds:

7 right arm KB thruster (53#/35#)
7 left arm KB thruster (53#/35#)
7 strict pull-ups

WOD for Tuesday, 6/17/14:

AMRAP for 12 minutes:

ME set of hang power cleans (155#/105#)
200m run

WOD for Monday, 6/16/14:

4 rounds:

50 squats

20 ring dips

WOD for Thursday, 6/12/14:

5 attempts to find your 1RM deadlift

then…

EMOM for 10: 3 deadlifts at 70% of your new 1RM