Workout of the day

Happy October everyone! Fall is definitely in the air. Don’t worry we’ll get a Benchmark running WOD in before the end of the week 🙂 Speaking of October, it’s Breast Cancer Awareness month and in CrossFit that means Barbells 4 Boobs charity time. Please check out the website and consider donating. http://www.barbellsforboobs.org/ We will get […]

Come on in to work on some skills or make up a wod from this week!

7X2 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec. -then- Alternating Tabata of: Ring Dips Ab-Mat Situps Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when […]

5 Minutes – every 30 seconds complete:3 Thrusters @ 75% THEN12 Minutes to complete:100 Double UndersAMRAP of:7 Deadlifts (275/185)25 Burpees

Hey guys…competition season (i.e. the Open) is fast approaching and as before we have a goal of getting a team and some individuals to Regionals and beyond. Over the last few weeks some of the Coaches and a few guinea pig members have been trying out The Outlaw Way program to see what we think, […]