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Latest News

  • 04MAR
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    20150403

    Caution CrossFit – CrossFit Back Squat (6-8 @65%-70%) EMOM for 12 mins Even: Back Squats 6-8 @65%-70% Odd: Alt DB snatches: 8 Metcon (AMRAP – Rounds) 14min AMRAP 5 strict pullups/ ring rows 10 KB swings 70/55 15 wallballs 20lbs/ 14lbs

  • 03MAR
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    20150303

    Caution CrossFit – CrossFit Pull-ups (6-8 Reps) EMOM for 8 minutes Novice- works on Kips Intermediate- works on C2B Advanced- works on working for 20 sec and resting 40 sec Metcon (AMRAP – Rounds and Reps) 12min AMRAP. – 5 reps of SDHP 95/65 – 10 reps of push press 95/65 – 20 reps of

  • 02MAR
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    20150203

    Caution CrossFit – CrossFit Deadlift (5 @ 60%-75%) EMOM@12min Even: Deadlifts x 5 (60%-75%) Odd: Box Jumps x 10 (24″,20″) Metcon (Time) 4 rounds for time. 16min time cap Buy in: 25 TTB / 50 Abmat situps – DB or KB Cleans for 6 reps – DB or KB Front Squats for 12 reps -

  • 01MAR
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    20150103

    Caution CrossFit – CrossFit Obstacle Course (No Measure) Fun warmups for teams Metcon (AMRAP – Rounds) 2min On/ 1 min Off. 3 Rounds each section A. 200 m run, Max thrusters 95/65 —3 min break— B. 12 OHS 95/65, Max burpees —3 min break— C. 3x 200m sprints. 90 sec rest in between

  • 28FEB
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    20152802

    Caution CrossFit – CrossFit Junk Yard Dog (No Measure) Partner Warm Up Metcon (Time) 20 Min time cap for time -Buy in 100 singles 20 Sumo deadlift HP 115/80 30 CAL row 40 Box Step ups 50 Wall balls -Buy out 100 singles

  • 27FEB
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    20152702

    Caution CrossFit – CrossFit Dynamic Warm Up (No Measure) — Lunges — Broad Jumps — Long Step Lunges — Squat Broad Jump — Spiderman Lunges — Burpee Broad Jumps Metcon (AMRAP – Rounds) Complete as many rounds and reps as possible in 9 minutes: (115lbs/ 75lbs) 15 toes to bar 10 deadlifts 5 snatches

  • 26FEB
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    20152602

    Caution CrossFit – CrossFit Power Snatch (E2MOM for 12mins) 2 Hang power snatch + 1 Full snatch Metcon (Time) For time (16 min cap) 30 Box Jumps 24/20 30 Sit to squats 25/15 600 m Run — 20 Box Jumps 20 Sit to squats 400m run – 10 Box jumps 10 Sit to squats 200