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: Russian Baby Maker * Hold for 3 Minutes   1. "Snate Bite" For Time: 21-15-9 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 Deadlift 1 Snatch 1 Overhead Squat   Injury Prevention: Wall Split * 2 Minutes Per Side   Saturday (8/31) WOD Prep: A) Wall Slides 1 x 12 B) Lateral Squat 1...Read more

There is still time to sign up for Fall Face Off 2013 on September 7th & 8th! Ask a coach for details!   Thursday (8/29) WOD Prep: A) Squat To Stand 1 x 12 B) Fire Hydrants 1 x 12 Per Side   1. "Sugar Daddy" For Time: 21-15-9 Deadlifts (225/155) 400m Run After Each Set Of Deadlifts * 15 Minute Time Cap   2. Every Minute On The Minute For 5 Minutes 1 Clean & Jerk @ 85%1RM   Injury Prevention: Full Body Foam Roll 1 x 20 Per Body PartRead more

  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