“Shelter from the Storm” “We could be so much more than coaches” What has the confidence that you have learned in your CrossFit endeavor helped you achieve? I don’t think I know one person in my box that cant tell … Continue reading →

Been a while since I posted a WOD in our blog! My apologies. We have been just overcome with awesomeness around here. With the first 2 weeks of the CrossFit Games Open behind us we are experiencing some major mojo … Continue reading →

“Gwen” I’d like to see someone try this on Fri 15 min AMRAP 3x HSPU 6x toes to bar 9x ring rows    

Points of performance in the squat 4 rft 800m run rest 3 mins *cash in 20x kbs cash out 20x kbs  

Watch this. This is why I crossfit. “DT” 5 rft 12 Deadlifts 9 hang power cleans 6 push jerks

Tire Flip Technique with Rob Orlando Mon- “Fight gone Bad” 3 rounds Wall ball Sumo deadlift high pull (75/55) Box jump Push press (75/55) Row Tue- Filthy backward 50x  double unders 50x burpees 50x wall ball 50x back ext. 50x … Continue reading →

Crossfit.com WOD demo by EOB Crossfit for time: row 1000m 100 push ups 100 sit ups row 500m 50 push ups 50 sit ups row 250 m 25 push ups 25 sit ups

Competitor’s Nutrition pt 5 15 min clean and Jerk technique and work up Then: Death by C&J’S @ 135/95 Full clean

Competitor’s nutrition pt 4 Rowing Helen 3rft Row 500m 21x KB swings 12x pull ups

Competitor’s nutrition pt 3 5×5 sumo deadlift 7min amrap 7x strict pull ups 7x push press (135/95)