7-7-14 – Two Simple Steps to Avoid Butt Berry

Habb rockin the lateral hop burpees at Leave No Survivors 2014!

15 OHS (115#/80#)
30 KB Swing (53#/35#)
45 Sit-ups

CrossFit On Day: 100m sprint on the min every min for 10 min
CrossFit Off Day: 7 miles at race pace

ARTICLE of the Day: Two Simple Steps to Avoid Butt Berry – Read Complete Article HERE. – This will definitely be useful information for Today’s WOD!

7-3-14 Schedule Reminder

It was totally exciting to watch Bailey Cellan compete with her dad at LNS 2014!

Just a quick reminder that we will have the following classes on July 3rd and 4th at both locations, unless otherwise noted. Additionally there will be NO KIDS Classes on the 3rd.
July 3rd – 5:15 am, 6:15 am, 7 am, 9 am 12:00 pm (Smithfield Only) and 5:15 pm
July 4th – 7:30 am Select the Hero WOD of your choice – you can view a list of Hero WOD’s HERE and another list HERE

15 min EMOM
1 Squat Clean 1 Hang Clean 1 Hang Squat Clean
Increase load every 5 min

15 Burpees
12 Knee to Elbow
9 Plate Squat Clean (45#/25#)