Wednesday, 1-28-15

WOD:30x HSPU50x Pistols(Total)20x HSPU50x burpees10x HSPU Coconut Flour Waffles with Blueberry Compote Ingredients: For the compote: 1 cup of fresh blueberries 2 tbsp water 1 tsp lemon juice 2 [...]

Monday 1-26-15

WOD: CINDY   Homemade Ginger Cayenne Muscle Rub What you need: ½ cup shea butter ¼ cup coconut oil 1 tsp ginger root powder 1 tsp cayenne pepper 10 drops eucalyptus essential oil Directions: [...]

Thursday 1-15-15

Strength : Front Squat  5×5 WOD: 4 rds 4 power cleans, 4 front squats 4 shoulder to overhead 205/115   Nike’s First CrossFit Shoe – Nike Metcon 1 Finally. It’s been long overdue. [...]

Monday : 1-12-15

Strength : Deadlift 7×2 WOD: 3 rds 21 wall balls 14 hspu 7 deadlifts 315/155 !!! NEW BURPEE LAW !!!! you must bring two pairs of shoes and change into your WODing shoes once in the box.

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