REST DAY! Enjoy our beautiful city and get to the beach!

For time "Helen" 3 Rounds 400M Run 21 KB Swings (M-53#, W-35#) 12 Pull-ups and/or "Nancy" 5 Rounds 400M Run 15 OH Squats (M-95#, W-65#) [...]

For time 21 Shoulder Press (M-95#, W-55#) 42 KB Swings(M-53#, W-35#) 3 Rope Climbs 15 Shoulder Press 30 KB Swings 6 Rope Climbs 9 Shoulder [...]

For time Run 1 Mile 30 Clean & Jerks (135#/85#) Run 1 Mile Post time to comments

WOD "HOPPER" 30 Wall Ball (20#/16#) 25 Ring Dips 25 Pull-ups 30 Box Jumps (24"/20") 25 Double Unders (150 Singles) 400M Run 30 GHD Sit-ups [...]

In honor of the CrossFit Games this past weekend....... (And congratulations to all of the competitors) Three rounds, 21-15-9 reps, for time of:Thrusters (M-95#, W-65 [...]

For time: 30 Lunges25 Pull-ups30 Sit-ups50 KB Swings(M-53#, W-35#)25 Ring Dips30 Box Jumps(M-24", W-20")20 Knees to Elbows30 Wall Ball(M-20#, W-16#)50 Back Extensions30 Med Ball Cleans [...]

REST DAY! Enjoy the weekend! 

HAPPY FOURTH OF JULY!!!!! "Badger" 3 Rounds 30 Squat Cleans (M-95#,W-65#) 30 Pull-ups 800M Run Post time to comments

For time "Jason" 100 Squats 5 Muscle-ups (1m/u = 7 P/U, 7 R Dips) 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 [...]