Bear complex

Main – CrossFit I will be having a 4pm class today. View Public Whiteboard Shoulder Press (5×2 (increase weight)) Metcon (Time) 5 rounds 200m run 5 Bear complex (unbroken) 5 strict pull ups (unbroken) ***5 Burpee penalty for dropped bar/hang1 Bear Complex = 1 power clean 1 front squat 1 push press 1 back squat […]


Monday 4rm

Main – CrossFit View Public Whiteboard Front Squat (4rm) Front Squat (3×4@90% set across) Metcon (Time) 15,12 ,9 Goblet squat Kbs Burpee


Provoke Land

Main – CrossFit ****Saturday’s 10am class is canceled! This coming weekend, thousands of CrossFitters from across the world are gathering in Carson, CA for the 2014 Reebok CrossFit Games. We know sometimes it’s tough to get your WOD on when you’re travelling. We welcome everyone to drop in for unlimited WODs during the games for […]


Triple 3

Main – CrossFit YOUR WISH IS GRANTED!!! NO TWO WARM UP LAPS TODAY!!!!! Extra open times (normal times included) for games week!! ***I will be having open gym from 2-4pm Thursday. This coming weekend, thousands of CrossFitters from across the world are gathering in Carson, CA for the 2014 Reebok CrossFit Games. We know sometimes […]


Therese version of CFG 2009 event 5

Main – CrossFit View Public Whiteboard CFG 2009 Event 7 (AMRAP – Rounds and Reps) 8 min AMRAP 4 Handstand push-ups 8 kb swings 12 sit ups Metcon (Time) Therese event 5 3 rounds 29 wallballs 29 Du’s