Friday July 7th
WOD: A1.: Close Grip Bench Press (4-6 reps, rest 90 seconds ) A2: Supinated Chin Up (4-6 reps, rest 90 seconds x 4 sets ) [...]
Thursday July 6th
WOD: 30 min EMOM: 1st: 18/15 Cal Rowing 2nd: 12 Box Jump Over 24/20 3rd: 9 Hang Power Snatch 95/65 4th: 12 C2B Pull Up [...]
Wednesday July 5th
WOD: A.Deadlift (1 rep OTM for 10 min, increase weight per minute ) B. For time: 400m Run 15 KBS 32/24kg 15 burpees Rest [...]
Tuesday July 4th
WOD: 7 Rounds of: 4 Power Cleans (155/105) 17 Push-ups Immediately after the 7 rounds: 76 Wall Balls 236 Double Unders * score is total [...]
Monday July 3rd
WOD: A. Push Jerk (3 reps OTM, start moderate end heavy) B. 3 rounds For time: 27 cal row 21 DB push press 15 pull [...]
Saturday July 1st Member Spotlight
Member Spotlight: Sean Tan How did you hear about Crossfit? A friend of mine on the soccer team during my sophomore year of High School [...]
Friday June 30th
A1. Floor Press (4-6 reps, rest :90) A2. Weighted Neutral Grip Pull up (4-6 reps, x4 sets rest :90) B. 9 Min AMRAP: 3,6,9.... Toes [...]