8.11.2016

FUNday

AMRAP in 15min of:
  200m Run 
  10 Hang Cleans
  10 Front Squats
  10 Push Press

RX= 95/65*

8.10.2016

Thursday

It's all about the FUNDAMENTALS... 

Today we'll focus on the 9 Foundational CrossFit Movements 





Mandatory, Post WOD, TEAM Meeting at the No Wake Zone
Please bring 5 Non-Perishable Food Items for the Food Drive

8.09.2016

Wednesday

“CINDY FULL OF GRACE”

3 Cycles, For Time:
    3 Rounds of "Cindy"*
  10 Clean-and-Jerks (135/95 lbs)

*1 round of “Cindy” is 5 Pull-Ups, 10 Push-Ups, 15 Air Squats. This workout is a combination of “Cindy” and “Grace.” Once completed the athlete will have done 9 rounds of “Cindy” and a full “Grace.”


8.08.2016

Tuesday

Box Squats: 5-5-5-5-5
Bench: 3-3-3-3-3

8.07.2016

Monday

Complete for TIME:
  50-40-30-20-10 reps of
    Double Unders
  5-10-15-20-25 reps of
    Push Press (95/65*)