Pre WOD Immediately after each set of barbell rows, perform a set of ring rows to failure Bent Over Barbell Row5 X 5 Workout of the Day 9/15/2015 20 minutes as many rounds as possible 20/15 calorie row 10 strict press (#75/#55) 25 abmat situpsRead more

Workout of the Day Chelsea Every minute on the minute for 30 minutes complete: 5 Pull-ups 10 Push-ups 15 Squats If you lose pace with the clock, continue 5/10/15 for as many rounds as possible for the remainder of the 30 minutes.  Read more

Pre WOD Building weight on every set Back Squat7-6-5-4-3-2-1 Workout of the Day 9/11/2015 Every minute on the minute for 16 minutes Even: 10 kettlebell swings (32kg/24/kg) Odd: 15 hollow rocksRead more

Pre WOD In 15 minutes, row 1000 meters, then build to your heaviest 1 rep deadlift. Your score will be time in seconds for the row minus pounds of heaviest DL Workout of the Day 9/10/2015 15 minutes as many rounds as possible 5 power cleans (#155/#95) 10 pullups 200 meter runRead more

Join us October 10th for a friendly CrossFit competition to benefit Lucy Day Animal Rescue.  Come to compete or participate in any of 3 levels of workouts, from competitive to first timers wanting to try a  CrossFit workout scaled to your ability level. There will even be a kids event as well. No need to compete to participate and support Lucky Day. Come spectate, cheer on the competitors and enjoy a beer and BBQ following the event.  Register here…. https://eventbright.com/e/crossfit-for-k9s-tickets-18210915338Read more