Archive for May, 2017

Thursdays Superior Session

Wednesday, May 31st, 2017

posted a day early for your planning purposes Workout for Thursday June 1st: “Elizabeth” 21-15-9 for Time of: Power Cleans 135/95 Ring Dips

Wednesdays Using the Trial by Fire method

Tuesday, May 30th, 2017

posted a day early because it’ll help Workout for Wednesday May 31st For Time 50-40-30-20-10 Double Unders 16 DB Overhead Squats Alternating

The Day After Murph

Monday, May 29th, 2017

posted a day early to answer the question of “what are we gonna do?” Workout for Tuesday May 30th: Jerk for Max 5 Work up in the racks, bringing down to your shoulders each time, but the last set or two that you’re going to do, when you’re really going for a max, use the […]

Memorial Day!

Sunday, May 28th, 2017

posted a day early because it’s a big deal! Workout for Monday May 29th: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run -From CrossFit.com- In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of […]

Saturdays Heavy Day of Awesome

Friday, May 26th, 2017

posted a day early because it helps to let you guys know Workout for Saturday May 27th: Back Squat for 1 Rep Max Feel free to explore the space and try out a specialty bar or box squat and have some fun!

Friday’s Wonderful Workout

Thursday, May 25th, 2017

posted a day early because heck yeah Workout for Friday May 26th: 4 Rounds for Time of: 10 KB Swings 70/44 Right 10 KB Suitcase Deadlift 70/44 Right 10 KB Renegade Row 70/44 Right 10 KB Swings 70/44 Left 10 KB Suitcase Deadlift 70/44 Left 10 KB Renegade Row 70/44 Left

Nicole Nicole Nicole

Wednesday, May 24th, 2017

posted a day early for your bicipital enhancement Workout for Thursday May 25th: “Nicole” Max Rounds in 20 minutes of: Run 400m Max Pull-ups What I’d like to do guys, is if you’re “good” at Pull-ups, do strict ones only for this workout. If you can do some pull-ups (like under 10 or so) then […]

Wednesday’s Gym Cleaning Session

Tuesday, May 23rd, 2017

posted a day early because this is like the oldest joke ever Workout for Wednesday May 24th: Clean for Max 2 GET ROUGH.

Tuesdays Heroic Fitness Installment

Monday, May 22nd, 2017

posted a day early because yo Workout for Tuesday May 23rd: “Wood” 5 Rounds for time of: Run 400 meters 10 Burpee box jumps, 24″ box 95 pound Sumo-deadlift high-pull, 10 reps 95 pound Thruster, 10 reps Rest 1 minute Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando […]

Monday’s Gymnastics Max Session

Sunday, May 21st, 2017

posted a day early for your excitement Workout for Monday May 22nd: Strict Ring Dip for Max 3 and Strict Pull-up for Max 3 Use minimum bands or max extra load and see what you can get!