Saturday, September 13, 2014


Running Club... 7am 3 miles! WOO!!

See you all at 8am for a fun workout!!

Then.. head over to CrossFit Code 3 to watch Miguel Compete! 10am, 12pm and 3pm!!

Friday, September 12, 2014


Happy Friday!

Warm Up:
3 Rounds
30 Double Unders
20 Sit Ups
10 Walking Lunges

For Time
21 Deadlift (225/165)
Run 400m
18 Deadlifts
Run 400m
15 Deadlifts
Run 400m
12 DeadLifts
Run 400m

See you all for an 8am WOD tomorrow and then at Code 3 CrossFit to Support Miguel!!

Thursday, September 11, 2014


Warm Up:

 September 11 Tribute WOD:
For Time:
Row 2001m
11 Box Jumps (30/24")
11 Thrusters (125/85#)
11 Burpees Pull Ups
11 Power Cleans (125/85#)
11 Kettlebell Swing (53/35#)
11 Toes to Bar
11 Deadlift (170/125#)
11 Push Jerk (DB 45/35#)
Run 1 Mile

**See you all tonight at Mobility/yoga! 6pm

Wednesday, September 10, 2014


Little Thruster Action!

Warm Up:
Row 1000m
Hip Flexor Stretches
25 Air Squats
15 Push Ups

For Time:
50 Sit Ups
25 Thrusters (65/45#)
50 Double Unders
25 Thrusters
50 Kettlebell Swings (53/35#)
25 Thrusters
50 Pull Ups
25 Thrusters
Run 800m

Tuesday, September 9, 2014


Kill your traps Tuesday :)

Warm Up:
1 Mile run
30 GHD Sit Ups

For Time:
Row 30 Calories
30 Burpee Bar Jump overs
30 Hang Cleans (135/95#)

**See you all for Mobility/Yoga Thursday night!! 6pm!

Monday, September 8, 2014


What a awesome week we had last week! 3 People got muscle Ups!!! Let's try to keep it going!!! Who's going to be the first to get one this week??

Warm Up:
 Front Squats!
5-5-6-6-7-7-8-8-9-9 (115/75#)

5 Rounds
Run 400m
10 Hang Power Snatch
5 Overhead Squats
15 Toes To Bar

**Our little Miguel is competing this weekend at CrossFit Code 3!!! Saturday Morning.. details to come, but let's get out there and support him!

**Looking good Laura!!

Saturday, September 6, 2014


Who's going to get a muscle up today???

8 am Gymnastics class!!!
There will be a WOD for those who don't want to participate!