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It’s time to select a winner for the Paleo Challenge! As most of you know, we hosted a 6 week paleo nutrition challenge that ran from September 26 – November 7th. We asked participants to adhere as strictly as possible to the paleo diet, which means eating meat,...Read More
CrossFit has a reputation for producing dramatic results. With consistent workouts, you will be stronger, sexier, healthier, happier, and more flexible. You will accomplish things you never thought you could. We welcome everyone, regardless of your fitness level or experience. ...Read More
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All workouts are completed in a small group training environment under the supervision of a CrossFit Certified coach.Learn More
It’s time to select a winner for the Paleo Challenge! As most of you know, we hosted a 6 week paleo nutrition challenge that ran from September 26 – November 7th.Learn More
Our exercise methodology is based on our personal experience as well as the systems popularized by the brightest minds in the fields of Strength and Conditioning,Learn More
500 meter Run for time
We are going to do a nice long warm up so your legs are good to SPRINT!
We are going to the last telephone pole and back 2x as fast as possible.
Report your times to the White Board.
1 Round for time
50 Box Jumps (24/20)
60 1-Arm DB Shoulder to Overhead (50/35)***
1000 meter Run
***You are required to complete 10 reps on 1 arm before switching arms to complete the next 10 reps. Athletes are to complete 60 total reps, 30 per side. Again, you must switch arms every 10 reps.
Here is a very nice example of a 1-Arm DB Shoulder to Overhead by Brian Shaw
6 Foot 8 Inches – At a body weight of 435 lbs
Front Squat – Find your 20 REP MAX – 10 min – We did this 6 weeks ago
You are not going to have many attempts in those legs in 10 minutes
If you start a 20 rep attempt and believe by 10 reps that you are too light, then shut it down and save those legs for a heavier bar a few minutes later.
If you start a 20 rep attempt and believe by 10 reps you bit off more than you can chew, you better spit it out and lower that bar weight!
12 min AMRAP
50 KB Goblet Squats (53/36)
25 BurpeesRead More