2013-09-10
10min AMRAP Run 200 m 8 Handstand Push Ups
The weekly challenge is back and this time it’s to see how long you can hold a weight overhead. You...
3 rounds, 1 min per station, of: Pull-up Push-up Sit-up Air Squat Burpee Rest 1 min
Gym will be closed this Sat as myself, Stang, Grant (and possibly others) will be at CrossFit Wichita competing in...
Remember our only class on Monday will be 10am. We will be doing a hero WOD so come prepared to...
Special 10AM WOD “The Seven” Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees...
Starting today, the CrossFit 316 cups and koozies will be available for purchase at the gym. They are $2 each...
MonStrict Press 5@40%, 5 @50%, 5@ 60% 3x10…
Mon Back Squat 5@75%, 3@85%, 1@95% 10 Min…