Monday the 30th of April, 2012

Front squat 5-5-5 (65-75-85%) Box jump 5-5-5 Rest as needed 4 rounds for reps 3 minute AMRAP, 1 minute rest 5 burpees 7 Air squats SCORES Skill of the week-Rope Climb Challenge of the week-15' Legless Rope Climb, max reps in 90 seconds

Monday the 16th of April, 2012

Front Squat 5-3-1+ (65-75-85%) Box Jump 5-5-5 Rest as needed TABATA DB or Barbell Thrusters (35/20-75/45) then immediately: Run 200meters 5-3-1 15' Rope climbs (10 minute cap) SCORES *If you're late for class, please be prepared for your spot to be given away. Classes are capped at 15 for quality training. Don't forget to register in advance* Check out Pete & Chad at the CrossFit Games Southeast Regional April 27th & 28th.For more information, CLICK HERE Skill of ...

Wednesday the 4th of April, 2012

Push Press 5-5-5+ (65-75-85%) Add 5 pounds to your training max today Rest as needed 10 minute AMRAP 10 KB snatch (53-35) 10 Box jumps (24/20") SCORES

Monday the 26th of March, 2012

Box Jump 5-5-5-5-5 Rest as needed 3 rounds for time: Run 400 meters 50 Anchored Sit Ups 5 muscle ups 15 minute cap SCORES Skill of the week: Rowing Challenge of the week: "Annie" For God's sake, It's Just Exercise!

Thursday the 8th of December, 2011

"SWF" 5 rounds for time of: 20 Wall Ball Shots 10 Kettlebell swings, 70 pounds 20 Box jumps, 24/20" 10 Toes to bar 20 Double unders 22 minute time limit, scale as needed. SCORES

Saturday the 3rd of December, 2011

9:00am 305 workout 11:00am Crossfit WOD In teams of 2 with only 1 person working at a time 5 minute AMRAP Front squat (95/63) 5 minute AMRAP Sumo-Deadlift High-pull 5 minute AMRAP Box jumps (24/20") 5 minute AMRAP Thigh slap push-ups Ice Monster is coming

Thursday the 15th of September, 2011

3 rounds for time of: 21 Kettlebell swings, 1.5 poods 15 Wall Ball shots, 20 pound ball 9 Burpees 1 Rope ascent, 18' All exercises must be performed unbroken. 15 minute time limit. FGB prep bonus: 1 minute Max Reps box jump, 20" SCORES

Monday the 12th of September, 2011

"Angie" 100 Pull Ups 100 Push Up 100 Sit Ups 100 Squats 30 minute time limit Scores from Angie Officially unofficial scores from for Pete' Sake Challenge of the week 30 Box jumps in 60 seconds (24/20) Firebreather Challenge Perform 5 unbroken rope climbs. The entire body must pass marker at bottom  set at 8' off the ground and must touch marker at top set at 15'. You can rest in anchor while time runs. If your feet touch the floor at any time you're done. Record time and comp...

Monday the 29th of August, 2011

Get up! Its Monday. Front Squat 3-3-3+ (70-80-90%) Rest as needed 3 rounds for time of: 115 pound overhead squat, 10 reps 30 box jumps, 24 inch box Challenge of the week: 1 minute, max burpees

Saturday the 27th of August, 2011

Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings, 1.5 pood 305 Workout at 9am, WODs at 11am and 12pm