EMOM Sunday – Improve , practice, no scoreboard…. EMOM x 24 A. Row Calories (20/15) B. KB Swings x 15 (53/35) C. 1 Round of “Cindy” D. Sit-ups x 15Read more

Try this cardio / heavy combo with a partner today. Each partner completes the entire round before switching. Treat your turn as an interval sprint. In teams of two alternating for 22 minutes 8 Box Jumps (24/20) 6 Front Squats (135/95) 4 Power Snatches (using same bar) 50 M RunRead more

Today’s WOD will test your grip, try to hang on for big sets today. Scale T2B by volume and be sure to stay active and use your shoulders to start each rep. 6 Rounds for Time 12 Push Press (115/75) 12 Toes to Bar 12 Hang Power Cleans(115/75) 24 Double Unders Cash Out  Tabata Sit-upsRead more

One of the “OG” tests for CrossFit was the 15 rep body-weight overhead squat. Very few have ever been able to achieve this, so today we’ll try a variation, and give our best overhead squatters a chance to try it too! For the Met-con, each time you get to push-ups, do as many as you can each round until form degrades or you max out. We’ll be counting total reps today in WODIFY. Choose based on proficiency. A. 4 x 15 perfect barbell OHS B. 3 x 15 @ 1/2 BW OHS C. Build and attempt BW x 15 Conditioning AMRAP In 8 minutes 15 Kettlebell Swings (55/35) 25 Air Squats 1 Set Max UB broken Push-upsRead more

PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred. He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens. He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan. 10 rounds represents...Read more