Mon: Burpees, pistol squats, TTB, KBS, HSWU Tue: Weighted pushup then “The Chief” Wed: Pause back squats then Row, Chin ups, PP Thu: Athlete’s Choice Fri: 3 position snatch then Lurong Challenge Wod 4: HPC, Shuttle Sprint Sat: Team row then Partner WB, KBS Sun: Partner cal then box jump, hspu Please support Leukemia research in memory of Karyn’s friend Mental prep Please RSVP to the evite!Read more

Mon: Hero Wod, KBS, Box Jump, WB Tue: 1RM Clean then clean, l-sit pullups, hspu Wed: Nasty Greens: A Mike Green Bday Wod with BMU, HPC and a few other things Thu: Athlete’s Choice Fri: DL then “Baseline” Sat: Snatches, SDL Sun: DU, Thrusters, CTB, Rope Climbs NSCA admits to publishing false injury claims about CrossFit Mental prepRead more

Mon: Thrusters then KTE, WB Tue: Retest 1RM Power Clean then finisher Wed: HSW, then pullups, OHL, SDLHP Thu: Athlete’s Choice Fri: Split Jerk then HPC, STO, DL Sat: Hero Wod, CTB, Squat, HSPU Sun: CLOSED Sneak peak: Mon at 730a, 900a, 1030a only. Hero Wod, KBS, burpees. 50min TC   Mental prepRead more

Mon: Sleds then Ann Bday wod with step ups, amsu, handstand walk thenl-sit finisher Tue: Wk 5 Power Clean then muscle ups, kbs Wed: Lurong Benchmark #1 Thu: Athlete’s Choice Fri: Marty’s new favorite “Girl” for his birthday Sat: SB twist, ball slams Sun: Partners, DL, Front Sq, sto, static hold otherwise Lurong Challenge Registration – Starts Mon, 05/16! Not a superhero  Read more

Mon: Beauty is a Beast 2.0 with run to landmark, back squats, box jump overs, MBC, WAMSU Tue: Wk 4 Power Clean then nasty 1-2-3 combo Wed: DL then WB, DB Snatch Thu: Athlete’s Choice or special Cookies for Kid’s Cancer Class Times at 11a, 12p, and 800p.Contact Karen Conn for registration! Fri: Kipping then HSPU, TTB, KBS Sat: DU, Push Jerk Sun: OHS, AMSU Lurong Challenge Registration – Starts Next Mon, 05/16! Bookcover  Read more