Archives for Daily WOD
Workout – Wednesday 08/16/2017

              A. Complex: 7 Deadlifts + 7 hang cleans + 7 jerks. Work up to the heaviest load possible. B. For Time: 400 M run 500 M row 400 M run … Read More »

Workout – Tuesday 08/15/2017

                A.  Start at burpees every round. Add one movement/minute each round until complete. Reps: 12 S  14 RX  - Burpees Reps: 12 S  14 RX  - Wall Balls  20, 14 Reps: 12 S  14 RX  - DB Snatch 50, 35 Reps: 12 S  14 … Read More »

Workout – Monday 08/04/2017

            We train these lifts every week. Now its time to test them! Make it in today and lets get a true measure of where our Olympic weightlifting is in a Olympic weightlifting structure.   Olympic Weightlifting Meet: A. Snatch: 10 … Read More »

Workout – Friday 08/11/2017

                A. Snatch Balance: Slowly work up to the heaviest load possible. B. 12 Min AMRAP: 10 Box Jumps 24, 20 10 Deadlifts 115, 75L  135, 95RX 10 Shoulder to Overhead … Read More »

Workout – Thursday 08/10/2017

              For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in your fitness program is extremely important. It can help fill the gap of weaknesses that each individual may have. A coach will be … Read More »

Workout – Wednesday 08/09/2017

              A. 9-15-21 Power Snatch  85, 55L  95, 65RX Overhead Squat Bar Burpees B. Complex: Push Press - Push Jerk - Split Jerk Work up to the heaviest load possible. … Read More »

Workout – Tuesday 08/08/2017

            A. Chipper: 70 pull-ups 60 cal. row 50 Front Squats  95, 65 Rx (Pistols RX+) 40 Toes to bar 30 dumbbell push presses (one arm)  50, 35 Rx … Read More »

Workout – Monday 08/07/2017

              We all have busy schedules. We know and understand. The last couple of months we have had a serious issue with members showing up significantly late to class. In an effort to end the madness we will activate our old late policy. … Read More »

Workout – Friday 08/04/2017

              A few of our members will be holding a CrossFit Games party this Saturday evening at 5:00. Check out the link below for details or ask coach Adam! If you are not on the members SoCap Page be sure to add it on Facebook.  :CrossFit … Read More »

Workout – Thursday 08/03/2017

                For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in your fitness program is extremely important. It can help fill the gap of weaknesses that each individual may have. A coach … Read More »

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