.

WOD

3 Rounds for Time

40 Push Ups

30 Squats

20 Dips or Ring Dips

10 Doube Unders or Tuck Jumps

WOD

Every minute add a pull up, beginning with 1. Post minutes.

PVC Fundamentals

Air Squat 25

Shoulder Press 25

Deadlift 25

Front Squat 25

Push Press 25

Sumo Deadlift High Pull 25

Video courtesy of Crossfit HQ

Rest Day

Fundamentals work

WOD

“Fran”

21-15-9

Thruster

Pull Ups

WOD

Run 400 m

30 Squats

30 Sit Ups

30 Back Ext

3 rounds for time

 Rest Day

What does it mean to CrossFit?

• Neverending quest to perfect the basic funcitonal  movements
• Lift large loads for long distance quickly
• Constantly varying movements accross broad modal domains
• Increase human performance
• Be part of a strong and vibrant community of like minded individuals

Every thing you need is inside !

Valentine Burpees!

WOD

3 Rounds For Time

KB Swings 15

Push Ups 15

Sit Ups 15

Squats 15

Push Press 15

Lunges 15 Each Leg

Burpees 15

Rest Day

"Hardcore 5 AM Crew"

Welcome Perla!

WOD

“Deadlift Burpees”

Deadlift

Burpees

Perform one deadlift followed by one burpee, continue adding one rep each time all the way up to 10.

For Time

Men #135

Women #95