We are hosting a three year anniversary part at Wild Wings Cafe on Saturday, July 7th at 2PM. We’ll be buying a bunch of wings, sharing stories and just hanging out on a Saturday. Bring your significant others and friends!

We’ll also be wishing Martha the best as she heads to the CrossFit Games in LA, ranked 15th fittest female in the world in her age class!!!!

RSVP on Facebook.

Friday Workout: Jackie

WOD
“Jackie”

  • Row 1,000 Meters
  • 50 Thrusters (45# / 35#)
  • 30 Pullups

Compare to 11/27.

Thursday Workout: Deadlift

Strength

3-3-3-3-3 Deadlift

WOD

  • 5 Squat Clean Thrusters (135/95)
  • 5 Rope Climbs
  • 4 Squat Clean Thrusters
  • 4 Rope Climbs
  • 3 Squat Clean Thrusters
  • 3 Rope Climbs
  • 2 Squat Thrusters
  • 2 Rope Climbs
  • 1 Squat Clean Thruster
  • 1 Rope Climb

Wednesday Workout: Power Cleans, Muscle Ups, Double Unders

Strength

Work on Handstand Pushups and Handstand Holds for 10 Minutes

WOD

4 Rounds of

  • 5 Power Cleans (185/115)
  • 5 Muscle Ups
  • 50 Double Unders

Tuesday Workout: Run, Pushups, Pullups, Pullups

15 Minute AMRAP of:

  • Run Around the Building
  • 20 Pushups
  • 7 Strict Pullups
  • 7 Kipping Pullups

Monday Workout: OPT Tester

Strength

Shoulder Press 3-3-3-1-1-1

WOD

  • Row 250
  • 15 Kettlebell Swings (72/53)
  • 25 Burpees
  • 15 Kettlebell Swings
  • Row 250

Scale so you can do the workout unbroken and at an all out sprint.

Friday Workout: Isabel

Buy in

10 Minutes of Shoulder Mobility

WOD

30 Snatches for Time (135/95)

Compare to 2/7/11

Thursday Workout: Turkish Getups

 

Strength

Turkish Getups 3-3-3 (each side)

WOD

3 Rounds of

  • Row 750
  • 20 Box Jumps (30/24)

Wednesday Workout: Deadlifts

Strength

Deadlift 3-3-3-3-3

WOD

  • 10 Push Jerks (135/95)
  • 10 Chest to Bar Pullups (that means your chest has to touch the bar to do this workout RX)
  • 8 PJ
  • 8 PU
  • …. Down to 2 Push Jerks/2 Pullups

Tuesday Workout: Shoulder Press & 10 Minute AMRAP

Strength

Shoulder Press 3-3-3-3-3+

WOD

10 Minute AMRAP

  • 9 Power Snatches (75#/55#)
  • 7 Thrusters (75#/55#)
  • 5 Burpees