400m Run 40 kettle bell clean and jerks 53/35 400m Run 40 kettle bell front squats 53/35 400m Run 40 kettle bell SDHP 53/35 400m RunRead More

Kenny’s 6am surprise. Got to be there to find out 🙂Read More

Join us Saturday, February 16, 2013 from 12p-1p for this great WOD to help a great cause What is Hope for Kenya? CrossFit Inc. is committed to making people’s lives better in the 250 square-mile rural area surrounding Mombasa, Kenya. Education, food, and water are three major needs for the population in this area. Through the efforts...Read More

Lift: Skill work for Wod Wod: For time 500m Row 40 Pistols 30 PVC Abmat Sit-ups 20 HSPU 10 C2B Pull-upsRead More

Wod: For Time 5 Bar Muscle Ups…..Then 50 Wallballs 40 Double Unders 30 Burpees 20 Ring Dips 10 Thrusters 135/95 Then…… 5 Bar Muscle UpsRead More

Lift: OHS Improvement Wod: 10-9-8…1 OHS 135/95 PVC Abmat Sit-ups * 5 Burpee penalty on the spot for every time the OHS set is not done unbrokenRead More

Wod: 3 RFT 50 Airsquats 25 Hand release push-ups 10 KB C&J Finisher of coaches choiceRead More

Lift: DL and HSPU improvement Wod: “Running Diane” 21 DL (225/155) 21 HSPU 800m Run 15 DL (225/155) 15 HSPU 400m Run 9 DL (225/155) 9 HSPU 200m RunRead More

Wod: Coaches ChoiceRead More

Max Effort Back Squat 5-5-5-5-5Read More