Workout of the Day Monday “Squat a Ton and Run” Four rounds for time of: Squat one ton and run 400 meters One ton equals 2240 pounds (metric ton). Pick one of the loads with it’s assigned reps listed below: 275 lbs. = 8 reps 245 lbs. = 9 reps 225 lbs. = 10 reps 205 lbs. = 11 reps 185 lbs. = 12 reps 155 lbs. = 15 reps 135 lbs. = 17 reps 115 lbs. = 20 reps 95 lbs. = 24 repsRead more

Workout of the Day Saturday Rio Grande Trail WOD  Read more

Workout of the Day Friday For time 21-15-9 Clean and jerk (#135/#85) Strict pullups Post WOD 40 barbell rolloutsRead more

Pre WOD Accumulate 2:00 in each of the following positions Workout of the Day Thursday 6 rounds for time 300 meter row 20 ring pushups Compare to 3/28/13 CrossFit Cardio WOD 4 x 200 meters on the 1:30 Rest 1:00 1 mile run Rest 1:30/2:00 2 x 800 on the 6:00 3 x 400 on the 3:00Read more

Pre WOD In 15 minutes, work up to your heaviest Workout of the Day Wednesday 15 minutes as many rounds as possible 200 meter run 3 deadlift @ 80% 6 box jumps (30″/24″)  Read more