Friday WOD Sept 23rd

Good Morning, **Reminder** 6 Week Thrive and Survive challenge Kickoff Meeting TMO 10am after morning WOD.  BodPod Testing Tuesday 4pm-7pm   Warm Up/Mob/Skill  400m Run 21 toes 2 Bar 400m run 18 toes 2 Bar 400m run 15 toes 2 Bar 400m Rum 12 toes 2 bar 400m run 9 toes 2 bar **sub 500m…

Thurs Sept 22nd

good Morning,  I hope you all had a chance to see the games last night.  Each viewing is just another way to Re-up on Motivation and “time to go hard again” juice.

warm up/mobility/skill

Triple tabatas

KB Snatches (alternate hands every 20 second interval) 

chest to bar pullups

Box Jumps

 

FGB6 Sept 17th

CrossFit Family, We will be participating in FGB6 at 9am to 10am  as part of the CrossFit worldwide FGB6 Fundraiser, after which we will head over to CrossFit HD to support their fundraising effort! Fight Gone Bad Rocks! “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull,…

Wed WOD Sept 14th

reminder that the Crossfit Games series will be aired on ESPN2 starting tonight at 8pm EST.  Warm Up/Mobility Tabata “Bottom to Bottom” Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at…

Friday WOD Sept 9th

Good Morning, Watch the 2011 CrossFit Games on ESPN2 for the first time ever! The 12-part series of 30min episodes will launch at 8 p.m. EDT / 5 p.m. PDT on Wednesday, September 14. Four shows back to back for three Wednesdays in a row. Warm Up/Mob/skill 20 Minute AMRAP 50m Sprint 9 Deadlifts 245/175…