Thursday, March 28, 2013



4 Rounds for time:

10 Ring Dips
10 Med Ball Cleans
Run 300 Meters

We had a few athletes take their shot at 13.4.  Nice job to Whitney, Anna, and Sarah.  It looked fun Im sure everyone will have a great time Friday.



1a. Bench Press 5x5  (75%)

2a. 10 min for Handstand Progressions

3a. Run 600 for Time

Slow Tuesday it could be that everyones quads are still sore frome Friday.  Katie didn't her own little workout and killed it!

Monday, March 25, 2013



3 Rounds:

4 Min Amrap :      ( 2 minute rest between rounds )

5 Commando Pull Ups
10 Deadlifts 155/95
15 Lateral Burpee Bar Hops

Saturday, March 23, 2013


Crossfit Open Wod 13.3

12 Min Amrap:
150 Wall Balls
90 Double Unders
30 Muscle Ups

Sarah and Dan completed the Wod on Wednesday Sarah finished 150 Wall Balls in 10:11 and Dan finished Double Unders in 10:02.  Great job everyone I hope you had as much fun as I did.

Wednesday, March 20, 2013



14 Min Amrap

50 Double Unders
10 OHS 95/65
15 Pull Ups

 We also had Sarah and Dan do their Open Workouts.  Great job by both of them they really wanted to get it out of the way.  Sarah beat her Karen time by 2 minutes.  Nice work!