Family First!!

WOD Every minute for 15 minutes perform: One Power Clean One Front Squat One Jerk (It’s up to you to decide the weight to use.  You can go up each time or stay with the same weight for the entire WOD.  The only thing we need to see three distinct movements.  We...

It’s Finally Friday!

WOD Press 5-5-3-3-1-1 then In 6 mins Run 800M with time left from the run perform as many Push Press as possibe (95#/65#)...

Mad Skills!!

  WOD Snatch 5-5-3-3-1-1 then “Amanda” 9-7-5 reps Muscle Ups Snatch (135#/95#)   Great job yesterday on the Filthy 50!!  We had some first timers experience what the Filthy 50 is all about, we had some PR’s, and even some that join the Dirty 30 club!!  Amazing job by all...

Filthy 50!!

WOD “Filthy 50″ For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders   Attention Den...

It’s Time To Clean!!!

WOD Hang Cleans 3-3-3-3-3 then 10 Rounds for time: 10 Deadlifts (135/95) 15 Push Ups Great job with our Back Squats, we saw a bunch of PRs yesterday!  Let’s focus today on being explosive with our hips reaching for full extension as we shrug ourself under the bar.  We need to...

Frantastic Monday!!

WOD Back Squat 5-5-3-3-1-1 then “Fran” 21-15-9 Thrusters (95#/65#) Pull Ups  Hope everyone had a great weekend and is ready for another week of CrossFit at The Den to improve our fitness and health.  For our work out today we are going to be working on some Back Squats for...

TGIF!!

  Mike    These guys are looking strong and will be ready for the group classes very soon!  Keep it up fellas doing great and continue to work hard.  As for the rest of the gym family super proud of how hard we have all worked this week.  Finish this week off right...

Everyday I’m Shuffling!!

WOD For Time: 10 Muscle Ups 100 Wall Balls 50 Back Extensions 25 Toes to Bar Nutrition Workshop January 28th from 11:30-1:30!  It’s Free bring a friend to learn what we recommend for optimal health and performance.  Plus we will have some snacks from the famous Debbi G and some...

Overhead Anyone?

WOD Overhead Squats 5,5,3,3,1,1 reps then “Randy” 75 Power Snatches (75#/55#) The 1st picture the bar is directly over the body and lines up nicely with the middle of the foot, its a good looking overhead squat.  Take a look at the other two shots and tell me what is...

Inspiration!!

WOD AMRAP in 2:00 Max rep Burpees (jump on top of plate, make sure hips are fully extended with feet still on the box) Rest 1 Min 25 Thrusters (135#/95#),(95#/65#),(75#/45#) 100 Double Unders 25 Back Squats (135#/95#),(95#/65#),(75#/45#) 200 Double Unders Inspiration… where do you find yours?   Can you say...