Great Job today!  I love seeing good form

“The Seven”

7 Rounds

7 HSPU

7 Thrusters 135/95

7  Knees to Elbows

7 Deadlifts 245/165

7 Burpees

7 Kettlebell Swings 70/53

7 Pullups

 For Time:

We celebrate today for all those that have and still are fighting for our FREEDOM! Thank you to all our Veterans! And today we remember all those who have lost their lives fighting for our Country! We will not  complain about the WOD, because we do it in Honor of our Men and Women that step up to the line for us everyday! With that being said we will do a modified team “Nutts”!

“Sweaty Nutts”

20 HSPU

30 Deadlifts 250/175

50 Box Jumps 24/20

75 Pullups

150 WallBalls 20/14

300 Double Unders

400 Meter Run 45/25 Plate

For Time:

This WOD will be a 2 man team, both team mates can work at the same time. The exercise must be complete before moving onto the next. You can split the work load anyway it does not have to be even. But both team mates must run the 400. What I’m saying is this is a balls to the wall WOD!!

The man who says winning isn’t everything has never won!-Unknown

One last thing if the WOD goes over 20 Minutes there is a 100 Burpee penalty!    (For everybody)

FRIDAY!!! Pick your WOD! If you can’t decide I will pick it for you

“NUTTS” Looks Interesting?!

The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. – CrossFit Guide

3 Rounds

500 Meter Row

15 OHS 115/75

50 Double Unders

For Time:

When WOD’s become less challenging (which means your getting stronger), it’s time to work HARDER!!

3 Rounds

60 Seconds L-Sit  (can be broken)

30 Good Mornings (barbell) 45/35

60 Abmat Situps (butterfly)

30 Back Extensions (plate) 25/15

Not For Time!! We want good form

And if you feel like that’s not enough “Randy” is your man:

75 Power Snatches 75/55

Great job on “Fran” she’s not so bad after all

Do you feel like a Nobody living in the land of Somewhere and wishing you were a Somebody? Every single individual has a calling on their life, it’s up to you to go for it!

Go K-4!!

 We all have a given talent that Jesus Christ has blessed us with!

Let me introduce you to the biggest DOUCHE I know!

“Fran”

21-15-9

Thrusters 95/65

Pullups

For Time:

I know some of you just did Fran not long ago and really don’t want to have the shits all night thinking about it! If that’s the case you can pick any Girl named WOD of your choice. But if you come to the gym undecided of your choice Fran will be your girl..

Have you ever wondered how or why CrossFit can mess with your head? How does it play with your emotions?  It’s just a WOD right? I guess that’s why they say it’s not for the weak or faint hearted!

On vacation and still can't get CF out of your head!

Back Squat

5-5-5-5-5

Then

5 Rounds

5 HSPU

10 Box Jumps 24/20

5 Ring Dips

Sorry about the post and the spacing not sure what is going on with the site right now? Hope everyone enjoyed their weekend!

The  ” Chief  “  ( amrap 3 mins work rest 1 min 5 rounds )

135 lbs Men 85 lbs Women

3 power cleans

6 pushups                                                                                                                                            

9 squats

It’s Friday again WOW the weeks go fast. Yes it’s make-up day or skill day the choice is yours!

When you put healthy stress (exercise) on your body wonderful things happen. Your bones (density), immune system, muscle strength and size, heart, lungs, and many other things become SO much STRONGER and HEALTHIER. So keep up the hard work it pays off!

Well now that I think about it, not sure if CrossFit is healthy stress or just plan insanity?!

20 reps. Shoulder to Overhead 185/? (heavier the better ladies)
40 Burpees
For Time:

Partition as Needed