Warm Up: Warmy+ 4×3 Hang Clean + add 1 push press rep at end + 20 jumping jacks 2 rds. for time of: 34 Push-Ups (partners work at same time) 50 Plate push (45×2) 34 Deadlifts (135/95) 50 Plate push (45×2) 34 Box Jumps (24/20 in) (partners work at same time) 50 Plate push (45×2) […]

Got two birthday’s this week! Happy bday Lisa and Greg!! Lisa has invited everyone to coffee after tomorrow’s WOD and is covering the bill! This means one coffee, Mo, Chris, Chad, Peter, David, Greg, Mike, Kevin, Jason, Tank, Scott, Chuck. Don’t try to manipulate the system…Darren, if you can drink with one hand show up! […]

I’m out of town. Warm Up: Warmy+ Pull-ups: 2 x (3-3-3-3-3) Push-ups: 2 x (6-6-6-6-6) Squats: 2 x (8-8-8-8-8) Like on Monday, P1 completes a set, P2 follows for 2 rounds. Xfit WOD: AMRAP in 20 minutes 6 Squat Cleans (115/75) 12 Ball slams 24 Double-Unders

May’s challenge is training for the famous CF WOD, Murph Over the next 3 weeks or so programming will support for a fast time. To give you an idea, Crossfit Elite athlete’s complete Murph just under 30 minutes, standard times range from 45 minutes to 1 hour+. Break up Murph however you see fit, just […]

The end of another month and challenge! Tough one but glad we all got through it…right? Ah, who am I kidding. Good luck with May’s challenge. Warm Up: Warmy+ Tabata, 3 rds of; KB carry Box jump step ups Push ups Run for 20 secs Xfit WOD: Between you and your partner complete 300 KB […]