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Latest News

  • 25APR
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    20152504

    Caution CrossFit – CrossFit (No Measure) 800M run bear crawl Broad Jumps Crab Walks Side Walk Planks Mountain Climbers Ring Dips 5×5 Ring Dips Work to a heavy set Metcon (Time) 200 Double Unders 150 KB Swings (55/35) 100 Wall Balls (20/14) 50 Burpees

  • 24APR
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    20152404

    Caution CrossFit – CrossFit (No Measure) Rolling Game/Fish Game 4 Rounds 3 Front Squats 3 Push-ups 3 Thrusters Front Squat Work to a heavy 3 rep set 5 Minute rest between front squats and push press Push Press Work to a heavy 3 rep set Metcon (Time) Partner WOD 100 Ring Rows 100 Wheel barrow

  • 23APR
    0 Comments

    20152304

    Caution CrossFit – CrossFit () Snatch 10 @ 60% 6 @ 70% 6 @ 75% 4 @ 80% 4 @ AHAP Metcon (AMRAP – Rounds and Reps) 18 Min. AMRAP 50 Calorie Row 40 Toes To Bar 30 One Arm DB Snatches (70/55) 20 Burpees 10 Muscle Ups

  • 22APR
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    20152204

    Caution CrossFit – CrossFit (No Measure) Lunge Flow Farmers and Lumberjacks Metcon (Time) For Time 5 Minute cap 30 Front Squats (185/135) 30 PullUps [Rest 5 Minutes] 5 Minute Cap 30 Front Squats (155/105) 30 PullUps [Rest 5 Minutes] 5 Minute Cap 30 Front Squats (135/95) 30 PullUps Core 5 Minute Plank Hold

  • 21APR
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    20152104

    Caution CrossFit – CrossFit (No Measure) Power clean (barbel Cycling) Power Clean 12 Min EMOM Even: 5 Power Clean @ 75% Odd: ME Strict HandStand PushUps Metcon (Time) 5 Rounds 7 Shoulder To Overhead (165/115) 10 Box Jump Overs (30/24) Core Hanging L-sits

  • 20APR
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    20152004

    Caution CrossFit – CrossFit (No Measure) Hamstrings Hip Flexors Calves Dynamic warm-up Deadlift 5×5 DeadLift @ 70-80% Metcon (Time) 1 Mile Run [Rest 4 Minutes] 1K Row [Rest 4 Minutes] 10 Minute Air dyne 20 Seconds Hard/ 40 Seconds Slow Core 100 Sit-ups

  • 19APR
    0 Comments

    20151904

    Caution CrossFit – CrossFit (No Measure) 30-20-10 Sit-Ups 10-10-10 Squats With Bands Front Squat work up to a heavy 1xAMRAP @ 60% of that heavy 3 Metcon (AMRAP – Rounds and Reps) 12 Min. AMRAP 50 Calorie Row 30 Thrusters (115/75) 10 Pull-Ups