Thursday, 10/19/2017

Ask Roberto how you could win $10K next year C.- From Guru’s Chest 20 min AMRAP 3 kettlebell push jerks, each arm (green/yellow) 5 burpees *You should do 3 kb snatches each arm if you miss Monday’s workout N.- For time: 200 meter run 3 minute plank 400 meter run 2 minute plank 800 meter run 1 minute...

Wednesday, 10/18/2017

Ask Roberto how you could win $10K in 2018 Yoga Tonight @ 6pm C.- From Guru’s Chest E2MOM for 10 minutes (5 sets) 10x bent over row *Go as heavy as you can while maintaining form motion (anywhere besides the arms means it is too heavy) at 40 past the hour 10 rounds (use the same bar for all (95/75) 2 deadlift 2 power clean 2 front squat 2 push jerk 2 back squat *scale/modify to complete in under 15 min N.- “Angie” 100 pullups 100 pushups 100 situps 100...

Tuesday, 10/17/2017

Ask Roberto how you could win $10K next year C.- From Guru’s Chest 20 minute AMRAP 10 chest to bar pull ups 20 over head walking lunges, total (purple/blue) 10 box jumps (20/24) S.- 3-Position Snatch 70%x1x2,...

Monday, 10/16/2017

Only few days left to accept our $10K Challenge We need 100 of you to do it 😉 C.- From Guru’s Chest 4 rounds of: 400m run 30 double unders 20 kettlebell swings (green/yellow) 15 burpees 5 per arm kettlebell snatch (yellow/blue) (scale/modify to complete in under 25 min) N.- For Time: 30, 20, 10 Ring rows Box...

Saturday, 10/14/2017

We will be having four teams participating on the Wod 4 Toys 4 Tots Competition at CrossFit Salvo Saturday, 12/2/17 Mark your calendar C.- From Guru’s Chest E2MOM for 10 minutes 5 squats pause for 5 seconds at the bottom athlete’s choice: back, front, overhead 40%-50%, or less for overhead Focus on keeping all muscles engaged the whole time At 40-45 past the hour AMRAP in 10 minutes 1000m row (only do this once at the beginning) 30 wall balls (14/20) 20 mountain climbers (not prison rules) 10 push ups N.- “Cindy” AMRAP in 20 minutes of: 5 pullups 10 pushups 15...