WOD Death By Power Cleans 95/135!

WOD   3 Rounds for Total Reps 1 min Kb swing 35/55 1 min sprawl 1 min sit up 1 min wall ball 10/20 1 min rest

Strong   Deadlift 5-5-5-5   WOD   15-12-9-6-3 C2B Pull Up Box Jump 24/32  

WOD   Power Cleans 5-5-5-5   AMRAP 5 3 Power Clean 105/155 6 Push Up 9 Air Squat

So Andy turned 40 ish on Monday and had requested some rowing, burpees, and double unders for his birthday WOD. Due to some scheduling conflicts, we pushed his workout to today and threw out all of the aforementioned exercises. Andy was made in the 70′s and joined Conviction CrossFit within the first week of us opening. It might have even [...]

19 days into 2012 and 19 days into the nutrition and push up “project suck it up” challenge!! Feeling better yet? Need to make the preparation of Paleo meals a little easier?  Order up some CC Bodyfuel! We ordered the Pork carnitas, flank steak and a quiche this week and it has made life a whole lot easier. It is a HUGE advantage to [...]

Welcome back Esteban! WOD   4 individually timed runs through the course of:   Shuttle run 8 Pull up Shuttle run 6 Kb snatches 55/70 Shuttle run 4 Stone 2 shoulder Shuttle run

If you’ve ever been around Missy during her “birthday month”, then you know that it’s never a one day event. This could quite possibly be the first in a long series of birthday WODs for her. For her first birthday WOD, she has selected good ol’ “Nasty Girls“. Enjoy!   WOD   “Nasty Girls” 3 RFT 50 Air Squat 7 [...]

We are now halfway done with Suck It Up. We’ve been browsing the log sheet and most of you are doing pretty good. Remember, it’s not about being perfect. It’s about making a positive change and sticking to it long enough for it to become habit. If you have hit the 2500 mark on your push ups then congratulations. If [...]

  Time to toughen up and kick some butt!      WOD   1-2-3-4-5   Hang Power Clean 105/155 Muscle Up Kb Snatch 55/70 Box Jump 28/42