3/11/15 – Beach Body Wednesday!


Reminder that this Saturday we will have a 10am class only!  St. Patty’s Day WOD – come dressed up, we’ll have some breakfast food (which includes beer).  Come on out, it’ll be a good time!

CrossFit Performance


Turkish Get Ups – find a heavy triple on each arm


For Reps

:60 ME KB Swings (70/53)

:60 ME Box Jumps (24/20)

:60 ME Strict Pullups

-Rest 3:00- x4

CrossFit Fundamentals


Hollow Body Hold Tabata


4 Rounds for Time

25 Abmat Situps

15 DB Push Press (35/25)

10 Burpees

Strength Class

A. 3 pos. Snatch Complex – 5 sets of complex

B. Snatch Push Press, 3×5

C. Barbell Bent Rows, 3×10

D. 75 Pushups