-WOD- 5 Rounds for Reps Of: – 1 Minute Row for Calories (1 rep = 1 calorie) – 30 Seconds Rest – 1 Minute 10m Sprints (1 rep = 1 Sprint) – 30 Seconds Rest Here are a few quick links to get to where you want to go. If you need to set up an account click here . Remember this is not the same account/login as the “Whiteboard …
We had a great Halloween Crew! What an awesome group of athletes. We have such an awesome community! -WOD- 5k Run Here is the 5k map.
-FREEDOM FRIDAY WOD- Helton 3 Rounds Of: – 800m Run – 30 Hang Dumbbell Squat Clean (50/35#) – 30 Burpees
We are doing an in house Team XS CrossFit competition on October 3rd. It will start at 9am and end around 3pm. It is $40 to sign up. Please let Alex know if you are interested. We will start a sign up list on the whiteboard in the gym. Alex will make the teams out of everyone that signs up. We will have an XS CrossFit 4 year party on October 3rd sta …
The 2015 Reebok CrossFit Games starts today with a the first workout being 500m Ocean Swim, 2 mile Paddleboard, 500m Ocean Swim. I will be posting pictures on here all weekend long. If you have any interest in watching the games on TV go to games.crossfit.com for more info on when events will be on ESPN and ESPN2. -WOD- For Time: – 1600m Run  …
No Yoga Sunday. No Kickball Sunday. -Freedom Friday WOD- Michael 3 rounds of: – 800m Run – 50 Hip Extensions – 50 Sit-ups
Here is a video of me doing a Turkish Get-Up with TJ. No On Ramp class this Friday (7/3) This Saturday July 4th we will be doing a Team Hero WOD and the class will start at 9:30am (Not 10am). We are doing this because the class will probably last longer then 1 hour. Please let anyone that doesn’t look at the website know. Sunday Yoga will be bac …