Workout of the Day:  "CrossFit Open Workout 12.2" Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75/45 pound Snatch, 30 reps 135/75 pound Snatch, 30 reps 165/100 pound Snatch, 30 reps 210/120 pound Snatch, as many reps as possible -Compare to 2/13/17 Cash out:  4 supersets, resting 1-2 minutes between: 20...

05 February, 2019 /

Skill work:  From "2011 Skills 1" 1) Max L-Sit for time 2) Max distance handstand walk (we'll take 15 minutes total to establish a max of each) -Compare to 8/4/17 and 7/22/16 Workout of the Day: "2011 OHS-Push-up-Shuttle Run Masters Event" For time: 21 overhead squats (95/65) 21 hand-release push-ups 150 yard shuttle...

01 August, 2018 /

Skill work:    EMOMx10: Odd:  45 seconds max handstand walk Even:  Accumulate 20 seconds of L-sit Workout of the Day:   “Linchpin Test 6” 4 rounds for time: 21 wall ball shots (20/14) 18 pull-ups 15 KB swings (55/35) 12 HSPU   -Compare to 1/11/17, 5/23/16 and 6/10/15 ...

04 July, 2018 /

Workout of the Day: "Pyromania" 7 rounds for time of: 10 sumo deadlift high pulls 10 ring dips Fitness:  75/55 Performance:  95/65 Cash out:  Accumulate 90 seconds of L-sit Every time you break, row 200 meters.  ...

03 January, 2018 /

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is...

19 October, 2017 /

Workout of the Day: "French Quarter" Complete as many reps as possible in 18 minutes of: 15 ft rope climb, 2 ascents 400 meter run Max unbroken ring dips -Score is total number of ring dips -Compare to 1/6/17 Cash out:  Accumulate 90 seconds of L-sit Every time you break, row 200 meters.   ...

23 August, 2017 /

Workout of the Day: "French Quarter" 5 rounds: 15 ft rope climb, 2 ascents 500 meter row Max unbroken ring dips -Rest 2 minutes between rounds -Score is total dips -Athletes must go directly from rower to dips   Cash out: Accumulate 90 seconds of L-Sit Every time you break, row 200 meters....

05 January, 2017 /

Strength/conditioning:  EMOM x 12:  Minute 1:  3 bench press (climbing each set), Minute 2:  10 shuttle sprints (10 meters each...

02 November, 2016 /