Thursday August 25, 2016

Screen Shot 2016-08-21 at 5.10.38 PMScreen Shot 2016-08-21 at 5.55.00 PM

(Britt was one of the many athletes to ring the PR bell last week.  Striving towards constant improvement and continued excellence is at the heart of this program.  Always keep dreaming and pushing to reach the next level.  Congratulations to everyone who got the ring the bell recently!)

Register for Classes on Mindbody and Post Scores to Whiteboard


Level 1 & 2 WOD: Last Done January 31, 2014

“CrossFit Games Open WOD 13.4”

AMRAP in 7 minutes:

3 Clean and Jerk (135,95)

3 Toes to Bar

6 Clean and Jerk

6 Toes to Bar

9 Clean and Jerk

9 Toes to bar

…. continue with the pattern for 7 minutes. Your score is total number of reps completed.




AMRAP In 8 minutes:
8 Toes to Bar
4 Wall Jumps
Rest 2 minutes and then…
100 Evil Wheels



**Spend 10 minutes on the following:

  1. Batman Hip Openers (2 minutes in the position of the splits on each side)
  2. Prize Squat Holds (hold 2 minutes)
  3. Foam Rolling Lats (2 minutes on each side)



MOD 1: (115,75)

MOD 2: (95,65), knees to elbows

MOD 3: (75,55), hanging leg raises with knees bent

MOD 4: (55,35), leg raises on floor


MOD 1: Knees to Elbows

MOD 2: Hanging Leg Raises

MOD 3: V-ups