Strength Wendler Bench Press WOD 5 Rounds for Time -400m Run -6 Power Cleans 135/95 -8 Box Jumps -10 Pull-ups ***Last CF class will be at 5***

“Attack Your Goat Monday” As you all know, 16.5 was the last WOD announced from the 2016 CrossFit Open. We encourage every athlete to come in and give it a […]

Strength Wendler Deadlift WOD For Time -5000m Row ***Every 1000m 1 Tower Run*** Today the last workout for the Crossfit Open will be announced. To all those competing best of […]

Strength Wendler Press/Bench Press WOD 3 Rounds for Time -15 Cleans 135/95 -35 Sit-ups -40 Double Unders ****Extra Credit**** TABATA ASSAULT BIKE

Attack Your GOAT For those athletes registered for the open today is the last day to get a score on the leaderboards for 16.4.  Last workout will be announced this […]

Open 16.4 Complete -55 Deadlift -55 Wallballs -55 Calorie Row -55 HSPU *** 13 Minute AMRAP***

Strength Wendler Deadlift WOD 4x400m Run **2min rest in between each** 10min EMOM -ODD 15 Wallballs 20/14 -EVEN 15 KBS 70/53

Strength Wendler Press WOD 5 Rounds for Time -8 Thrusters -6 Box Jumps -2 Rope Climbs

“Attack Your Goat Monday” Feel free to attend the gym and work on any weaknesses you may be encountering throughout the WODs. If you have already done 16.3 let’s try […]