01.13.14 Tuesday

--NEWS--

• NO MORNING CLASSES THIS THURSDAY. ALL OTHER CLASSES WILL RUN AS NORMAL

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•PROGENEX IS IN STOCK WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--SWOD--

8-8-8-8

Romanian Deadlifts

*heavy but perfect sets

--THE WOD--

30-20-10

Toes to Bar

Box Jump (24"/20")

KBS (53/35)

For time...

Melissa D.

01.12.14 Monday

--NEWS--

• NO MORNING CLASSES THIS THURSDAY. ALL OTHER CLASSES WILL RUN AS NORMAL

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•PROGENEX IS IN STOCK WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--SWOD--

10RM Push Press

Then 10@95% 10@90%

--BIRTHDAY WOD--

"Maria"

12 min amrap

24 Front Squat (95/65)

24 Burpees

24 Double Unders 

Happy Birthday Maria!

01.09.14 Friday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--THE WOD--

"Abbate"

1 mile run

21 clean and jerk (155/105)

800m run

21 clean and jerk 

1 mile run 

For time...

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

01.08.14 Thursday

--NEWS--

•NO MORNING CLASSES THURSDAY! (NO 5:30am or 10:30am) ALL EVENING CLASSES WILL RUN AS NORMAL

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--SWOD--

Work to a heavy set of:

3 Strict Press+2 Push Press

--THE WOD--

3 Rounds

20 Burpees

15 Thrusters (95/65)

For time...

(20 min cap)

Nate  

01.07.14 Wednesday

--NEWS--

•NO MORNING CLASSES THURSDAY! (NO 5:30am or 10:30am) ALL EVENING CLASSES WILL RUN AS NORMAL

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--SWOD--

THE NEW SQUAT CYCLE!!! Time to get strong!

15 min to Find a 10RM Pause Back Squat (2 sec pause each rep)

--THE WOD--

14 min amrap

20 KBS (choose #)

20 Sit-ups 

20 Box Jump Overs (24"/20")

Working hard!

01.06.14 Tuesday

--NEWS--

•NO MORNING CLASSES THURSDAY! (NO 5:30am or 10:30am) ALL EVENING CLASSES WILL RUN AS NORMAL

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--SWOD--

5-5-5-5

Deadlifts

--THE WOD--

8 Rounds

10 Ring Dips

10 Wall Balls (20/14)

For time...

Ingrid and Joel

01.05.14 Monday

--NEWS--

•NO MORNING CLASSES THURSDAY! (NO 5:30am or 10:30am) ALL EVENING CLASSES WILL RUN AS NORMAL

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--SWOD--

10 min EMOTM

3 Power Snatch (155/105)

*scale as needed

--THE WOD--

21-15-9

Power Snatch (95/65)

Over the Bar Burpees

Overhead Plate Lunge (45/25)

For time...

**15 min CAP