WOD BLOG

Jul 4th, 2013

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Category: CROSSFIT WOD
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WOD 0204 “MURPH”

Murph For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run   HAPPY 4 TH OF JULY!

Jul 2nd, 2013

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Category: News
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HOLIDAY SCHEDULE

HEY GUY WE WILL BE OPENED THURSDAY JULY 4TH AT 8:00 A.M AND WE WILL BE DOING THE HERO WOD MURPH TO CELEBRATE INDEPENDENCE DAY. PATRIOTIC ATTIRE IS RECOMMENDED FOR THIS WOD. DISTRICT 7 WILL BE CLOSED FROM THE 5TH THRU THE 7TH AND WE WILL REOPEN ON THE 8TH WITH OUR NORMAL SCHEDULE.

Jul 2nd, 2013

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Category: CROSSFIT WOD
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WOD 0202 “DELOAD”

WARM UP: 200 M RUN 15 OHS 15 TOES TO BAR 3 ROUNDS   M-WOD: OVERHEAD AND SHOULDER MOBILITY   SKILLS: 10 MIN HANDSTAND WALK PRACTICE   WOD: 800 M RUN 20 REVERSE HYPERS 20 AB MAT SITUPS 250 DOUBLE UNDERS 20 REVERSE HYPERS 20 AB MAT SIT UPS 1000 M ROW 20 REVERSE HYPERS Read more...

Jul 2nd, 2013

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Category: News
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DELOAD WEEK HAS ARRIVED!

OK GUYS TODAY IS THE LAST DAY OF OUR 9 WEEK STRENGTH PHASE FOLLOWING THE WESTSIDE BARBELL CONJUGATE METHOD. THIS PHASE WAS PRIMARILY A FOUNDATION BUILDER WITH THE MOST EMPHASIS BEING PUT ON POWER LIFTING: BENCH PRESS, SQUAT AND DEADLIFT. EVERYONE SHOULD HAVE A GOOD IDEA WHAT THERE 1 REP MAX IS  ON THEIR DEADLIFT, Read more...