WE WILL BE CLOSED ON LABOR DAY! BEACH WOD INSTEAD AT 9AM
We will be closed on September 2nd for Labor Day. We will be having a beach WOD at 9 am. Standby for details on what beach and the WOD
CrossFit games Master WOD: For time: 21-15-9 Deadlift @ 315/205# Box jump @ 30/24"
WOD 290813 (active rest) weighted pull-ups 4x5 weighted dips 4x5 muscle up practice 3 rounds for time:... 24 KBS 16 box jumps 8 burpees
THANK YOU TO THE OUTLAW WAY FOR THIS POST! MUST READ!
FROM JACOB TSYPKIN: The not so evils of olympic lifting
HOT SHOT 19 HERO WOD THIS SATURDAY 9-11AM
Update!!!!!! Since the Hot Shot 19 WOD is now out we are going to make some changes to the plans Saturday. After discussing it with all the local Box owners we are going to each host the WOD at our own box and we have now Challenged each other to…
Front squat 6x3 For time: 10 down to 1 -shoulder to overhead -squats(your choice) with the bar, and the weight you have on there -pull-ups
1 rep max Deadlift For time: 21-15-9 Thrusters HSPU
EMOM- Hang cleans for 10 min (warm-up for the 1 rep max back squat) then... 1 Rep max back squat
Dave Takes 3rd!
Congrats to CFV member Dave for a 3rd place overall finish in the RX division at the Uprising fitness challenge. Way to go!!!
Hotshots 19 Workout 8-31-13
Support the Families of the Fallen Hotshots with Greg Glassman http://www.youtube.com/watch?v=0Tv_mTLozx0