For any of you that are still trying to decide if you want to do the Tough Mudder – it is almost SOLD OUT on the date our team is competing.  Sign up – don’t delay!


Dynamic Effort: Bench Press 8 sets of 3 reps @ 50% of 1RM + accommodating resistance on 1:00

Hour of Power People – no dynamic bench instead – max reps banded push ups 3 sets!

Five rounds, each for time, of:

Backwards Sled Drag 3 trips inside the gym, (down back down) 90/45 pounds

15 Burpees

Rest 60 seconds between rounds.

Beast WOD at 7pm – Beasties bring your “A” game!!!!!

I’ve failed over and over and over again in my life and that is why I succeed.
Michael Jordan

Categories: Training


HEIDI · June 25, 2012 at 7:46 pm

Quite possibly one of the hardest workouts I have done was today! My legs were burning so bad they felt like they wouldn’t work…. Thank god for my KICK ASSSS partner Erica…. I made it through! Damn…. She can do some burpees. Thanks again for a great WOD Erica… You rock at CrossFit girl

Hannah · June 29, 2012 at 1:47 pm

Hope your birthday is amazing. Have a great day Jason. You are one of the best!!

Hannah · June 30, 2012 at 8:26 am

Hope have a great B-Day Jamie!

Hannah · July 4, 2012 at 4:19 pm

I forgot to say “thank you” to Nick and John for a great job this morning getting us all going. That was no easy task!

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