Warm Up: 5 minute row Xfit SWOD: Week #4 Shoulder Press (deload) Set #1 at 40% of one “working” RM 5 reps Set #2 at 50% 5 reps Set #3 at 60% 5 reps. 5 set of 10 reps of pull up’s 2 rounds for time; 20 Slam balls (40#) Down and back x2 (length […]

Warm Up: Warmy Xfit WOD: 21, 15, 9 of; “man on fire burpee” Box Jump (24″/20″) Here’s a video on the above WOD – ManOnFireBurpee Then… For time: 75 thrusters (75#/55#) Rest any way you want while holding the bar however if you set the bar down you need to immediately do 25 DU’s (75 […]

Warm Up: 5 minute row Xfit SWOD: Box squats, 3×12 reps on the 3:00 send-off (roughly 60% of 1RM) Good mornings, 3×12 reps on the 3:00 send-off Back extensions 3×6-8 reps slow and controlled Abmat sit up’s 4×10 Post to weight to comments.

Warm Up: Warmy Xfit WOD: “Cindy” a version of… 20 min AMRAP of; 5 bent over rows (65#/45#) 10 push-ups 15 squats Post completed rounds to comments.

Crossfit, its definition: CrossFit is constantly varied high intensity functional movement. Functional movement is natural movements we use everyday. By constantly varying these movements, we ensure that are incorporating all areas of fitness (Cardio, flexibility, stamina, strength, power, speed, coordination, agility, accuracy & balance). Why high intensity? Intensity is where the results are – allowing […]