September 21st, Thursday

September 20, 2017 By Winston Thompson

7 and 8am, Noon, 4:30 (Open Gym), 5:30, and 6:30pm

Extra Reading

Is Red Wine good for your health?

2k Row (Time)

Max Effort 2k Row

1000m Row (Time)

Max Effort 1000m Row

CrossFit WOD(Time)

40 Back Extensions
10 Chest to bar Pull Ups
30 Back Extensions
10 Chest to bar Pull Ups
20 Back Extensions
10 Chest To bar Pull Ups
10 Back Extensions
10 Chest to Bar Pull ups

September 20th, Wednesday

September 19, 2017 By Winston Thompson

6, 7, and 8am, Noon, 4:30(Open Gym), 5:30, and 6:30pm

Extra Reading

5 Famous CrossFit Athletes before they found CrossFit

Deadlift (5x3x1+)

75, 85, and 95% of your 1RM

CrossFit WOD(Time)

4 Rounds
50 Double Unders
10 KB Snatches 24/16(Each Arm)

September 19th, Tuesday

September 18, 2017 By Winston Thompson

8am, Noon, 4:30(open gym) 5:30, and 6:30pm

Extra Reading

A word on Salt

Loredo (Time)

6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run

In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

To learn more about Loredo click h