Monday - November 09, 2015   Strength : Back Squat Warm-up 3x10 @ 75% 1RM   Accessory Strength: 3 Sets Max Weighted pull-ups   Conditioning: For time 100 DU Buy In (2-1) 21-15-9 Deadlift 115/75 Front squat 115/75 100 DU Buy out (2-1)     https://gambledeposits.wixsite.com/mysite...

  Friday - November 06, 2015 Strength & Conditioning: 30 minute EMOM Calorie Row 15/12 10 Thrusters 95/65 5 Snatch Grip Deadlifts 185/115   Saturday - November 07, 2015 08:45 - Doors Open 09:00 - Warm-up 09:15 - Workout 10:00 - 12:30 Open Gym Sunday - November 08, 2015 11:00 - Yoga    ...

        Thursday - November 05, 2015   Strength: Turkish Get-ups   Conditioning: 30-20-10 T2B DUx3 DB Push-up Row (PUL=1, PR=2) *Sled Push Before/Middle/After 90/50    ...

        Wednesday - November 04, 2015   Strength: Push Press Warm up 1x20   Accessory Strength: Glute Bridges 3x5 30#-50# heavier then last week   Conditioning: 16 AMRAP 12 pistols 1/2 Gasser   6 Ring Dip  ...

[caption id="attachment_6708" align="aligncenter" width="768"] 8:00AM hitting the pair of Spicy couplets yesterday[/caption] Please Note that on Veterans Day (Wednesday the 11th) we have modified hours...

[caption id="attachment_6701" align="aligncenter" width="900"] "Power Snatch"[/caption]     Monday - November 02, 2015   Strength : Back Squat Warm-up 6x3 Tempo 5-1-1 @ 65% 1RM   Conditioning: 20:00 minute CAP Start Workout 1 at 00:00 Start Workout 2 at 10:00 Workout 1 (or 2) 3 rounds Row30/25 Calories 15 burpees over the rower Workout 2 (or 1) 3 Rounds 30 KB Swings 15...

[caption id="attachment_6688" align="aligncenter" width="675"] "Deadlifts"[/caption]       Friday - October 30, 2015 Strength: Deficit Deadlifts Warm-up 5x3 starting light and ascending each set to 5# heavier then last week   Conditioning: 14 AMRAP 5 Deadlifts 135/95 10 Bar push-ups 20 Ab-Mat sit-ups 10 Deadlifts 135/95 10 Bar push-ups 20 Ab-Mat sit-ups 15 Deadlifts 135/95 10 Bar push-ups 20 Ab-Mat sit-ups 20 Deadlifts 135/95 10...

[caption id="attachment_6682" align="aligncenter" width="768"] Great Energy[/caption]         Thursday - October 29, 2015   Strength: Snatch Warm up EMOM 9 minutes 1 Full Snatch+ 1 Hang Snatch+ 1 OHS   Conditioning: 30-20-10 Greyskull Grinders Heavy Sled Push Before/Between/After   Weekly Challenge: Max Air Squats in 1 Minute  ...

[caption id="attachment_6674" align="aligncenter" width="921"] Happy Family CrossFit[/caption]         Wednesday - October 28, 2015   Strength: Push Press 6x3 Ascending weight   Conditioning: 3 Rounds 25 Air Squats Row 250m 5 minute rest (complete 100 DU (200 singles) during rest 3 Rounds 10 Single Arm KB Clean and Jerks 53/35 25 KB Swings   Weekly Challenge: Max Air Squats in 1 Minute  ...

[caption id="attachment_6668" align="aligncenter" width="640"] Nick working the Burpee pinwheel of death![/caption]         Tuesday - October 27, 2015   Accessory Strength: 4x5 Seated Box Jumps   Conditioning: Dirty 30 30 Box Jumps 24/20 30 Jumping pull-ups 30 KB Swings 53/35 American 30 Walking Lunges 30 K2E 30 Push Press 75/55 30 Good Mornings 45/35 30 Wall Balls 20/14 30 Burpees 30 Double Unders...