Friday, February 8, 2013


Notice: We are closed Saturday for the CrossFit Mobility course with Kelly Starrett.  Normal hours on Sunday

Workout of the Day

From Miami WODapalooza, 2013

In 15 minutes work up to heavy weight of the following complex (cannot drop bar):
3 Hang Cleans (power or squat)
3 Front Squat
3 Shoulder to Overhead Anyhow

Dirty South Regional 2009 Qualifier WOD

8 min AMRAP of:
5 Clean and Jerk (135/95#)
(From the ground by any recognized clean to full extension overhead)
10 Chest to Bar Pull-Ups

Register Here for the CrossFit Games Open.  Everyone should participate.



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