WARM UP 3 Rounds: Curb to Curb Run 20 Air Squats 10 LHPU 5 Burpees Then… Quick PVC Shoulder Warm up SKILL Oly Squat Sequence WOD 5 Rounds for Time:
There is talk of getting a MCFSA golf tournament organized in the next month or two. If you are interested or have suggestions on a course, please contact Coach Nick.
Congrats to everyone who completed the Spring Break Survival Challenge! Yet again, we saw some incredible results from many of our members over the course of the challenge. The final
Spring Break Survival Champions will be announced later today. Stay tuned here, twitter and Facebook! Warm-up: :30 Drills (x3) Jumping Jacks Good Mornings Seal Jumps Air Squats Push-ups Strength: 3×10
WARM UP C2C Run 20 Jacks C2C Run 20 Pushups C2C Run 20 Air Squats C2C Run 20 Situps C2C Run 10 Inch Worms MOBILITY 8-10 Min Stretching WOD 4
WARM UP Outdoor Plyos ENDURANCE Teams of 4: 400m Run ME KBS (24/16) Row (for Meters) * Score is Total Meters, Total KBS and Time WOD “Cindy” 20 Min AMRAP:
Name: Cesar Hernandez Started Crossfit: June 2012 Favorite WOD: Deck of Death Least favorite WOD: ? Favorite lift: Power Cleans Least favorite lift: Front Squat Story: I’ve been coming to
This month we’ve selected Cesar Hernandez as our athlete of the month. Since joining, Cesar has seen incredible gains and has been an inspiration to many. He’s a testament to
For those of you looking for some tips and info on Olympic Lifting, HERE is a GREAT site to read and gain knowledge. We will be adding a couple of
First of all, thanks to everyone who showed up to our 3rd Anniversary Party this Saturday! It was by far our best event/anniversary yet. As you can see from the