A.) 7 rounds for time of: •5 ring dips, •10 single arm kb swings (53/35), •5 box jumps (75% 1rm) B.) Cash-Out: 2,000 m. row

Monday A.) Grace:  30 reps for time clean and jerk (135#/95#) B.) Cash out:  3 rounds untimed of: •10 tire flips, •3 way plank (30 sec ea side), •5-10 handstand push-ups _____________________________________________________________________ Tuesday A.) Good mornings: 10-10-10 B.) 12 min wod of: •even minutes = 17 hand release push-ups, •odd minutes = 28 jumping lunges [...]

1.)  Sunday July 1st is Jeremy’s Fundraiser! Come support him and have a great day at the track.  Details are below a few blog posts and also also in the gym.  We need to know if you are coming by Monday. 2.) We are closed Wednesday, July 4th. Happy Independence Day!!! 3.) Some new gym [...]

A.) 4 rounds for time of: •35 double unders, •10 push jerk (135#/95#), 8 ring rows B.) Cash out:  2 rounds untimed of: •max handstand hold, •15 single leg glute-ham extensions, •15 supermans

For anybody that would like to come….Jim will be running an 8am class tomorrow morning (Thursday, June 21, 2012).  We will still have our normal 9am class, but Jim is offering this class for a special CrossFitter.  VossFit at 8am tomorrow! All are welcome

A.) 4 rounds of: •5 weighted ring dips, •1 rope climb B.) For time: •25 box jumps (24″/20″), •25 ball slams (30#/20#), •25 power snatch (75#/55#), •25 push-ups, •25 pvc sit-ups, •25 wall ball (20#/14#)

Tomorrow is Becky’s B-Day WOD! She really enjoys rope climbs so please come prepared to climb the rope or do rope progressions tomorrow as our skill.  Remember tall socks are a great thing to bring (or one tall sock if you use the same leg each time).  Hope you can all make it.  It will [...]

Monday A.) Over-Head Squat:  5(75%), 3(85%), 1+(95%) B.)  35-25-15-5 reps for time of: •kb swing (53/35), •back squat (95/65) C.) Cash out:  40 pvc sit-ups ______________________________________________________________________ Tuesday A.) 500 m. max effort row for time B.) max double unders in 1 min. C.) 12-10-8-6-4-2 reps for time of: •pull-ups (strict if possible), •straight arm ab-mat [...]

A.) Power Clean: 5(75%), 3(85%), 1+(95%) B.) “Death by 10 meter sprints” *On the first min. run one sprint, on the second min. run two sprints, on the third min. run three sprints.  Keep going until you are no longer able to complete the amount of sprints in the the limit. C.) Cash Out:  max [...]

A.) Agility Ladders B.) Pistol Squat: 5-5-5 C.) 3 rounds for time of: •Run 400 meters, •21 burpees