3 Oct /0 Comments/WOD 10-4-13 Fitness: A1. CGBP 10-12 x 4 @ 3010 rest 1 min A2. Inverted Row Bar or Rings 8-10 x 4 @ 3111 rest 2 min... Read More
2 Oct /0 Comments/WOD 10-3-13 Fitness: Run 1 mile Then, Walking Lunge 50′ #95/65 (bar in front rack) 20 OHS Walking Lunge 50′ #95/65 (bar in front rack) 10 OHS... Read More
1 Oct /0 Comments/WOD 10-2-13 Fitness: A. RDL 10-12 x 4 @ 4010 rest 2-3 min B1. DB Shoulder Press 10-12 x 4 @ 3010 rest 1 min B2. SA... Read More
30 Sep /0 Comments/WOD 10-1-13 Fitness: 5 PC 115/75 5 t2b rest 60 sec x 4 + 5 S2OH 115/75 10 Airsquat rest 60 sec x 4 + 12 KBS... Read More
29 Sep /0 Comments/WOD 9-30-13 Big shout to Amanda Tapley for completing her 1/2 Half IronMan in 6:08.50. We have missed seeing you at the 830 class the last couple of... Read More
26 Sep /0 Comments/WOD 9-27-13 Please read this…it may save your life or someone you know http://crossfitdeep.com/2013/09/26/setting-the-record-straight/ Fitness: A. Back Squat 1 x 20 rest as needed + 5 min... Read More
25 Sep /0 Comments/WOD 9-26-13 I just wanted to take a little time tonight to discuss a few things. First and foremost I found CF almost 5 years ago. I... Read More
24 Sep /0 Comments/WOD 9-25-13 Fitness: A. RDL 4-5 x5 @ 50% of 1 RM + 5 sea lions 3 100m FC 2 400m Walk w/ BB on Back #135/95... Read More
