1517:

Congratulations Audi on your First Place finish last weekend in Hemet. Our Coach laid down an impressive 180kg total and went 6 for 6 on all of his lifts.

1518: Wednesday 2/1
STRENGTH:
4X3 b. press (across)
4X15 db chest fly (across)
wod: amrap 12
5 T2B
16 mt climbers
8 bb overhead reverse lunges 45/33 (1 fer’s)

1516:

Samantha.

1517: Tuesday 1/30/17
STRENGTH:
3×5 f. squat (climbing)
3×5 b. squat (climbing)
wod: 5 RFT
6 HSPU
8 power cleans 135/95
10 OTBB
Mob block: 5 good minutes

1515:

Austin and GK.

1516: Monday
21 15 9
wall balls
pull ups
thrusters 95/65
box jumps
kb swings 53/35

Finisher: 50 GHD sit ups or 100 abmat sit ups

1513:

Saturday morning wod has had solid participation. Open gym @ 8, CrossFit BW @ 9am.

1515: Friday 1/27
STRENGTH: choose any weight and partion reps to 100 OHS
wod: EMOM 21
3 wide grip pull ups (C2B if you can)
6 pistols or 12 squats
4 2120 burpees

1511:

IMG_2652

Saturday Mornings at 2120.

1513: Wednesday 1/25
STRENGTH:
Superset – 3×5 b. squat – 3x10m db walking lunges
Superset – 3×5 press – 3×5 strict HSPU
Super set – 3×5 b. press – 3×10 tempo push ups 2 sec. down, 2 sec. hold bottom 2 sec. @ top
wod: amrap 10
2 slam ball get ups
10 slam balls
15 slam ball weighted sit ups
20 DU