4 Rounds for Time BURNER Ladder climbs, 8 reps Run 400m Deadlift 12 reps, 185#/105# FITNESS Rope climb, 6 reps Run 400m Deadlift 12 reps, 225#/155# RX Legless rope climb, 4 reps Run 400m Deadlift 12 reps, 255#/175# Post time to comments.
“Red Ranger” (wear super hero gear) 7 Rounds for time: 31 Ball Slams Spider Man Crawl 20 meters 14 Handstand Push-ups Post time to comments. On Thursday, July 31, 2014 at 11:45 p.m., Heaven called one of their angels home. Jonathon Paul Brumley passed away unexpectedly at home. Jonathon truly
Jason Hessler is our July 2015 member of the month. We have watched Jason come a long distance with his training and motivation to succeed in CrossFit. He has two kids and an incredibly supporting wife that helps him be able to CrossFit and make the 30 minute drive every
Weighted Dips 10-5-3-1-1-3-5-10 Then, Weighted Pull-ups 10-5-3-1-1-3-5-10 Post total load of dips and pull-ups.
Rest Day Closed
Open Gym 11am-2pm Mobility 10am-11am On Ramps available
Complete as many reps as possible in 12 minutes BURNER Overhead Squat 3 reps, 115/75 Hanging knee raises 15 reps Row 21 calories FITNESS Overhead Squat 3 reps, 155/105 Toes-to-bar 10 reps Row 15 calories RX Overhead Squat 3 reps, 205/135 Toes-to-bar 15 reps Row 21 calories Post reps to
Every minute on the minute for 8 minutes BURNER 10 Sumo Deadlift High Pull, 65/45 30 Double Unders FITNESS 10 Sumo Deadlift High Pull, 75/55 30 Double Unders RX 10 Sumo Deadlift High Pull, 95/65 30 Double Unders Post reps to comments.
Back Squat 3-3-3-3-3-3-3 Post load to comments.
21-15-9 BURNER Thruster 95/65 Bar-facing-burpee FITNESS Thrusters 115/75 Bar-facing-Burpee RX Thrusters 155/115 Bar-facing-Burpee For time.