Nice

18-14-10-6-2 rep rounds for time of:
Handstand push-ups
185/130 lb Front squats
Sit-ups


Nasty

 
Five rounds for time of:
10 One-legged Squats, alternating legs
5 Muscle-ups
155/110 lb. Hang Power Cleans, 10 reps


Team Workout

  With a partner do as many rounds as possible in 15 minutes of:
10 Sit-up Wall Ball passes
Bear Crawl 20 feet with Med Ball
10 Partner Wall Ball Shots


Stoned

  
21-15-9 rep rounds for time of:
77/55 lb Atlas Stone Ground to Shoulder
Atlas Stone Facing Burpees

Post:
Back Squat 3-3-3+


New Member Spring Special!

 

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Thirty day trial period for $30!

From now until the end of May, new members can try us out for 30 days for $30. This is an amazing opportunity to check out what CrossFit is all about and kick-start your body to get in the best shape for the summer! Contact us to schedule a free Intro session!


Pull-up and Press

Weighted Pull-up 1-1-1-1-1-1-1

Beginners and Intermediates:
Seven rounds, each for time, of:
Chin over bar hold
Rest 3 minutes

Then,
Shoulder Press 1-1-1-1-1-1-1


Intro Gone Advanced

  
Every seven minutes complete:

400 meter Run (or 400 meter Row or 50 Double Unders)
40 Squats
30 Sit-ups
20 Push-ups
10 Burpees

The workout ends when you cannot complete all the reps required within the seven minute time frame. Record the time taken to complete each round. Four round cap.

Beginners and Intermediates do:

Two rounds, each for time of:
400 meter Run (or 400 meter Row or 50 Double Unders)
40 Squats
30 Sit-ups
20 Push-ups
10 Burpees

Rest 3 minutes in between rounds.