Bench Press
5×5 (Heavy, across)

3x ME Strict Pullups



10! for time:

Ball Slams
Hand Release Push Ups
100m Sprint (Between sets)


717 Endurance WOD

mile warm-up

200, 400, 600, 800, 600, 400, 200

*1 min rest between all intervals

1 mile handicap, hard, to finish

CrossFit Games Open 2013

There are 32 of us signed up for the Open so far!  Check out the list here!  Let’s get some more in there!  Every Friday during Open season we will be running the  Open WOD as our workout of the day.  If you’re looking for a competitive and rowdy group, the 6pm class will be the one to go to.

If you still haven’t signed up (I will today!) go to the link below.