Friday 083013 To Sunday 090113

Upcoming Events
  • Monday | (9/2) (Labor Day): Stephen Memorial WOD. 10am Start Time. BBQ After. Feel free to bring food or beverages to share.
  • Saturday & Sunday | (9/7) (9/8): Fall Face Off Team Competition. Click HERE for details.
We are still accepting teams for FFO. We are also looking for volunteers to help run the event.
If you want to help (judge/move equipment) at the event please email [email protected].
Friday (8/30)
WOD Prep:
* Hold for 3 Minutes
1. "Snate Bite"
For Time:
Snatch (95/65)
Chest To Bar Pull-Ups
* 15 Minute Time Cap
2. Snatch Complex @ 70% 1RM Snatch
Every Minute On The Minute For 10 Minutes
1 Snatch
Injury Prevention:
* 2 Minutes Per Side


Saturday (8/31)
WOD Prep:
A) Wall Slides 1 x 12
B) Lateral Squat 1 x 10 Per Side
1. "Hot Shots"
6 Rounds For Time of:
19 Power Cleans (135/95)
7 Strict Pull-Ups
400m Run
Ninteen members of the Granite Mountain Hot Shots Firefighting Team tragically lost thier lives on June 30, 2013 while fighting a fire in Yarnell, Arizona. Here is where you can make a difference in the lives of the families they left behind by pushing hard in the WOD to honor their memory and by donating via the link above. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.
Injury Prevention:
* 3 Minutes Per Side
Sunday (9/1)
WOD Prep:
A) Groiners 1 x 15
B) V-Ups 1 x 10
1. 20 Minute AMRAP of:
8 Box Jumps (24/20)
Injury Prevention:
Complete Leg Barbell Smash:
* 15 Passes Per Body Part. Rolling Up / Down = 1 Pass.