Tuesday, June 17, 2014

Fitness & Performance
3 Rounds for Max Reps:
1 Min DU or DU Attempts
1 Min Air Squats
1 Min Calorie Row
*Rest 1 Min btw rounds
Rx+  (12 Min Cap)
3 RFT of:
75 DU’s
50 Air Squats
25 Calorie Row
Strict Press
5 x 5, across (FTG)
Complete 5-10 T2B after each set


Jake, Chaz, and William before their Swim WOD this past weekend.

Endurance Workshop June 28 @10:30 am

Registration is now open in MindBody!

Come to this FREE 2 hour workshop to get hands on coaching on running form. Learn proper technique and find out what you can do to improve your running, whether you’re training for long distances or just trying to improve how you feel on your four and eight hundred meter runs.

This workshop will be led by our very own Stephen Pelcher with Jessica Clohessy assisting. Stephen has trained for and completed multiple half iron mans, a Full Ironman, Marathons, half marathons, sprint triathlons, 10 and 5 K races and is CrossFit Endurance Certified. Stephen has studied the Pose Method and has a lot of knowledge to help his fellow athletes become better runners.

Ready to make running, easier? Want to train LESS for races? We’ll break down your form and help you meet new goals at ALL levels. We really want to emphasize that this workshop is for EVERYONE, from the ironman to the guy or gal who struggles with 200 meters.