Warm Up: 10 minute run Xfit WOD: Run: 3 x 1 mile, rest 3:00, deviate no more than +/- 3-5 seconds Rest 3 minutes, then… 3 rounds of; Timed L-sits (hold as long as possible) Post mile splits and L-sit times to comments.

Warm Up: 3 rounds; Samson Stretch Wall Sits (30 seconds) 6 Side Plank Xfit WOD: “Modified Murph” 24 Wall Touches 100 Push-Ups 200 Sit-Ups 300 Squats 24 Wall Touches Equipment needed; Mats Post time to comments.

Warm up: 5 minute row Xfit WOD: Complete 7 rounds; 3 Deadlifts 3 Hang Power Cleans *Do not let go of the bar during the round. Count a penalty if you come off the bar.  *Work up to the heaviest weight possible.  *Rest as needed between rounds. *If you let go of the bar during […]

**Time Change** Majority has requested a later start time. Please arrive at 7am. Don’t forget to sign up for Team Duncan Deviants. For the team’s score to count we need 3 males and 3 females signd up. Registration stops this Wednesday @ 6pm. Warm Up: 3 rounds; 10 Mountain Climbers (kness outside of arms) 10 […]

CROSS FIT GAMES SEASON IS UPON US It’s official, Team Duncan Deviants has been created and registered on the Cross Fit Games website. Those that are interested in joining Team Duncan Deviants, please register as an individual at Games to create an “athlete profile”. You must register as an individual to join a team. There […]