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Latest News

  • 03SEP
    0 Comments

    20150309

    Caution CrossFit – CrossFit A: Metcon (8 Rounds for reps) 8 Rounds 20 Seconds On 20 Seconds Off Stone To Shoulder B: Metcon (15 Rounds for calories) 20 Minute EMOM Minute 1: 15 Air Squats Max Burpees Minute 2: Row Minute 3 Sled Push Minute 4 Rest/Air Dyne C: Metcon (Time) 4 Minutes 20 Seconds

  • 02SEP
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    20150209

    Caution CrossFit – CrossFit A: Back Squat 10 Minutes to find a 3 rep max B: Metcon (4 Rounds for reps) 4 Rounds 3 Minutes On 2 Minutes Off 400M Run Max Squat Clean Thruster 155/105 C: Metcon (Time) 3 Rounds 20 GHD Sit-Ups 20 Back Extensions D: Bulgarian Squats (6×10) 3 Sets On Each

  • 01SEP
    0 Comments

    20150109

    Caution CrossFit – CrossFit A: Pistols 12 minute EMOM Even: 12 pistols Odd: 20 second Lsit B1: Metcon (AMRAP – Rounds and Reps) 5 minute AMRAP 5 Box Jumps 30/24 10 Double DB Ground 2 Overhead 45/25 Rest 2 minutes B2: Metcon (AMRAP – Rounds and Reps) 4 minute AMRAP 4 Russian KB Swings 100/70

  • 31AUG
    0 Comments

    20153108

    Caution CrossFit – CrossFit A: Good Mornings 12 Minute EMOM Even: 6-8 good mornings Odd: 8-10 Strict pull-ups B: Metcon (Time) 10 Rounds 15 Wallballs 20/14 3 Clean and jerks 135/95 C: Metcon (Time) 100 Hollow rocks D: Metcon (Time) 5x400M run 2 minute rest between run

  • 30AUG
    0 Comments

    20153008

    Caution CrossFit – CrossFit A: Metcon (Time) Move 2000 pounds from point A to point B B: Metcon (Time) 2 rounds 800m run with load 50 back extensions

  • 29AUG
    0 Comments

    20152908

    Caution CrossFit – CrossFit A: Back Squat 10 minute EMOM Even 6-8 squats Odd renegade push ups B: Metcon (Time) Partner WOD 160 thrusters 120 Burpees 2000m row

  • 28AUG
    0 Comments

    20152808

    Caution CrossFit – CrossFit A: Deadlift 10 minute EMOM 3 reps B: Metcon (Time) 6 rounds 10 GHD sit-ups 20M bear crawl 10 HSPU 40 double unders