Tuesday (8/27) WOD Prep: Single Legged Groiner With Hold 1 x 16 * Drive Hips Towards The Ground For 3 Seconds Then Alternate Legs.   1. "Black & Blue" 5 Rounds For Time of: 10 Power Cleans (135/95) 10 Burpees * 15 Minute Time Cap   2. Clean & Jerk 3 x 1 @ 90%1RM * Rest 2 Minutes Between Working Sets * 15 Minute Time Cap   Injury Prevention: Couch Stretch * 2 Minutes per Side   Wednesday (8/28) WOD Prep: Overhead Barbell Shoulder Smash * 2 Minutes per Side   1. Establish a 1RM Push Press in 12 Minutes * Rest 1 Minute Between Attempts   2. Open WOW 11.2 15 Minute AMRAP of: 9 Deadlifts (155/100) 12 Push Ups 15 Box Jumps (24/20)   3. Foward Leaning Rest: * Accumulate As Much Time As Possible In 4 Minutes.   Injury Prevention: Cat / Camel 1 x...Read more

  How will you help someone else (Be)tter today? Post about it to comments with WOD Results.   Monday (8/26) WOD Prep: A) Band Walks 1 x 15 (Left & Right) B) Super Front Rack (Put the band under the foot of the side you plan on stretching and get into position. Don't worry about the poles.) * 2 Minutes Per Side   1. "Ultimate Warrior" For Time: 21-15-9 Thrusters (135/95) Bar Muscle Ups * 20 Minute Time Cap   2. Snatch 3 x 1 @ 90% 1RM * Rest 2 Minutes Between Working Sets * 15 Minute Time Cap   Injury Prevention: Russian Baby Maker * Accumulate a Total of 5 MinutesRead more

Post to Comments one goal you have for the weekend and your WOD results.   Saturday (8/24) WOD Prep: A) Partner Hamstring Stretch * Contract / Release 5 Times Per Side With A Partner B) Partner Shoulder Internal Rotation Stretch * Lower Your Butt Towards The Floor Slowly. Use a 5 Second Count. Repeat 5 Times Per Partner.   1. "Nutts" For Time: 10 Handstand Push-Ups 15 Deadlifts (250/175) 25 Box Jumps (30/24) 50 Pull-Ups 100 Wall-Balls (20/14) 200 Double Unders 400m Run With A Plate (45/25) * 25 Minute Time Cap   Injury Prevention: Coach Stretch * 4 Minutes Per Side   Sunday (8/24) WOD Prep: CrossFit Warm-Up 2 x 10   1. "Linda aka 3 Bars of Death" For Time: 10-9-8-7-6-5-4-3-2-1 Deadlift @ 1 1/2 Bodyweight Floor Press @ Bodyweight Clean @ 3/4 Bodyweight * 30 Minute Time Cap   Injury Prevention: Joint Mobility * Follow The Sequence...Read more

Attention: The 5pm an 6pm classes are canceled tonight Friday (8/23) for Friday Night Fights. There are still plenty of people looking to create teams for tonights event. You do not have to sign up, just show up and we will put you on a team!   Sunday (8/18) WOD Prep:  Kettlebell Arm Bar * 1 Minute On Back | 1 Minute On Side (Both Arms)   1. "Kalsu" Every Minute On The Minute: 5 Burpees Max Repetitions: Thrusters (135/95) Goal: Complete 100 Thrusters In As Few Rounds As Possible. * 30 Minute Time Cap   Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team's top rookie in 1968. He began fulfilling his ROTC obligation with the US Army...Read more

Sunday (8/11) WOD Prep: A) Foam Roll IT Band * 1 x 30 Passes Per Side B) Foam Roll Calves * 1 x 30 Passes Per Side   1. "Badger" 3 Rounds for Time of: 30 Cleans (95) 30 Pull-Ups 800m Run * 30 Minute Time Cap   In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.   Injury Prevention: A) LAX Ball in Forearms 1 x 30 Passes Per Side B) Couch Stretch * 2 Minutes Per Side * Injury Prevention Is To Be Done On Your Own After Class Monday (8/12) WOD Prep: A) Spiderman Lunge With Raise 1 x 10 B) Inchworms (Regular) 1 x 20   1. 15 Minute AMRAP of "Diane": Complete 21-15-9-21-15-9 As Many Times As Possible in 15 Minutes. Deadlift (225/155) Handstand Push-Up   2. 10 Minutes To Establish a 5RM Touch n'...Read more