Hero WOD “Michael”

“Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005 With heavy hearts we offer our prayers and condolences to his...

3/26/2014

CFT by Mark Rippetoe Today we are doing the CrossFit Total. If you werent here at the begining og the year this will be the new baseline for strength days.If you were here I’m hoping you will see some improvement from Januarys efforts. The standards and some...

3/24/14

A) Skill work for 15 minutes- Pull ups B) “Cindy” 20 minute AMRAP 5 pull ups 10 push up 15...

Hero WOD “DT”

“DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was...

3/17/14

A) Back squats 5 @ 45% 5 @ 55% 5 @ 65% 5 @ 75% 3 @ 85% AMRAP @ 95% B) Patty’s Day WOD 17 minute AMRAP 3 burpee pull up 6 squat clean thruster 135/95 14...